Three Bean Salad and Tacos


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Preparation Time: 15 minutes
Cooking Time: 20 minutes
Servings: 6
Calories: 167 per serving
Percent from Fat: 26%
Cusine: Vegetarian, Mexican
Course: Salad - Side, Salad - Meal, Lunch, Dinner
Diet: Vegetarian, Vegan, Gluten Free
Food as MedicineSM Ingredient: pinto beans or black beans


Ingredients (Three Bean Salad):
1 (16 ounce) can each: no salt added black beans, pinto beans and garbanzo
beans, rinsed and drained
1/2 cup finely chopped poblano or banana chili peppers (1 large poblano or
2 to 3 banana chili peppers)
1/2 cup finely chopped red onion
3 tablespoons extra virgin olive oil
2 tablespoons balsamic or red wine vinegar or more to taste
2 teaspoons kosher or coarse sea salt
1 teaspoon each: cumin seeds or ground cumin and celery seeds
Large red leaf lettuce or radicchio leaves (optional)

Ingredients (Three Bean Tacos):
2-1/2 cups reserved Three Bean Salad
3/4 cup guajillo or jalapeno salsa, such as Frontera brand
2 cups shredded cabbage or packaged cole slaw mix
8 corn tortillas, warmed
1/2 ripe avocado, peeled, seeded, diced
1/2 cup chopped cilantro


Preparation (Three Bean Salad):
Combine beans in a large bowl. Add chili peppers, red onion, oil, vinegar, salt, cumin and celery seeds; mix well. Reserve 2-1/2 cups salad for Three Bean Tacos (recipe follows); chill up to 3 days. Refrigerate remaining 3 cups salad 30 minutes for flavors to blend. Serve over lettuce as a side dish or as a base for broiled or grilled fish.

Preparation (Three Bean Tacos):
Combine bean salad and salsa in a medium saucepan. Bring to a simmer over high heat. Reduce heat; stir well and simmer 5 minutes or until heated through. Stir in cabbage; heat through. Serve in warmed tortillas with avocado and cilantro.

Nutritional Analysis

Total fat (g): 4.74 - Fat calories (kc): 42.62 - Saturated fat (g): 0.63 - Fiber (g): 6.72 - Carbohydrates (g): 23.49 - Sugar (g): 1.55 - Protein (g): 7.47 - Calcium (mg) 50.93. Sodium (mg): Salad: 401.6, Tacos: 451.8.

Comments on Three Bean Salad and Tacos

From: PGates

awesome recipes. It would be helpful if your recpes showed the calorie count per serving.

From: PGates

my bad , please discard previous email on adding the calorie count. I do not know how I over looked it.

Love the Watermelon/ Fetta recipe..

From: elynjones

I just discovered ChefMD a little over a week ago. I LOVE this! The recipes are wonderful, the videos are fantastic and everything is healthy on top of tasting GREAT!

Thanks ChefMD
May you live 100 years (and be able to share these great ideas every day of those years!)

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