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Walk Kansas

Walk Kansas State Leader

Sharolyn Jackson
Sharolyn Flaming Jackson
K-State Research and Extension
1007 Throckmorton Hall
Manhattan, KS 66506
785-532-2273
sharolyn@ksu.edu

 

A health initiative presented by Kansas State University Agricultural Experiment Station and Cooperative Extension Service

Mexican Black Bean Edamame Salad

Recipe Handout

Ingredients

1 can (15 oz) black beans, drained and rinsed
1 cup frozen corn, thawed
½ cup edamame
½ cup chopped sweet red pepper
½ cup chopped green onion
1⁄3 cup chopped cilantro
2 tablespoons fresh lime juice
1 teaspoon cumin
½ teaspoon minced garlic
1 tablespoon vegetable oil

Directions:

Remember to Wash Your Hands!

Place black beans, corn, edamame, red pepper, green onion, and cilantro in mixing bowl.
In a small bowl, combine lime juice, cumin, garlic, and vegetable oil until well blended; pour over vegetables and combine thoroughly.
Chill before serving. Makes about 4 cups.
You can vary the kind of beans in this recipe as you like. Try using garbanzo beans, pinto beans, or any other kind you like!

Source: Charlene Patton, Kansas Soybean Commission, www.Kansassoybeans.com

Cooking with Legumes (part 1)

Cooking with Legumes (part 2)

Using Beans

  • Though dry beans don't require soaking, it reduces cooking time and helps dissolve gas-producing oligosaccharides, easing digestion.
  • For soaking, use 10 cups of water per pound. Bring water to a boil and simmer beans 2 to 3 minutes. Remove from heat, cover, and let stand 1 to 24 hours. Drain, add fresh water, and cook 2 hours or until tender.
  • Do not add salt while cooking — it can cause beans to toughen.
  • Canned beans are easy to use. Rinsing also removes about 40 percent of the sodium and the cloudy liquid.

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