Garlic & Lemon Black Bean Mash with Tomato & Onion Salsa

Garlic & Lemon Black Bean with Tomato & Onion Salsa

A healthy & delicious way to get protein, low glycemic index carbohydrates and protein. Team this with salad or grilled, baked, steamed vegetables or use in place of mashed potatoes for a more nutritious alternative.

(Serves 2 as a main meal or 4 as a side, entrée, appetiser or snack)

Ingredients

  • 2 cups cooked black beans (Turtle beans) (you can use other legumes e.g. chickpeas, kidney beans, butter beans)
  • 60ml lemon juice
  • 1 teaspoon salt
  • ½ teaspoon cumin powder
  • 3 medium garlic cloves (can use 2 if you don’t like it too strong)
  • 1 tablespoon olive oil
  • 2 tablespoons water

Tomato & Onion Salsa

  •  2 medium tomatoes, finely diced
  • ½ small red onion, finely diced
  • 1 tablespoon coriander, finely chopped
  • 1 tablespoon parsley, finely chopped
  • 1 teaspoon chilli flavoured olive oil (can use plain if desired and add chilli instead)
  • Salt & cracked pepper to taste

Method

  1. Add 1 cup beans, lemon juice, cumin powder, garlic cloves, 1 tablespoon olive oil, ½ teaspoon salt and 2 tablespoons water into a food processor and process until a smooth puree.
  2. Place ¾ cup of the remaining beans in a bowl, add ½ teaspoon salt and using a potato masher, mash slightly until chunky but not completely mashed. Add the remaining ¼ beans and the bean puree. Combine well.
  3. Place all the salsa ingredients in another bowl and combine well.
  4. To serve, divide the bean mash onto 2 plates and top with half the salsa each. Enjoy.

Note:

  • This recipe is suitable for those on a gluten-free, dairy-free, lactose-free, vegan and vegetarian diet (and those with no dietary modifications of course)

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