Looking for a healthy and delicious salad recipe? This article provides a guide to making a tasty black bean avocado salad, including the ingredients required, step-by-step instructions, and nutritional information.
Avocado, black beans, tomato, onion, and cilantro dressed in olive oil, garlic, and lime make this salad a healthy nutritious choice for a side dish or a filling meal. So today I’m sharing another delicious black bean avocado salad.
This black bean avocado salad is loaded with black beans, avocado, tomato, onion, and cilantro. It’s my twist on the classic avocado salad so adding corn, olives, or minced cucumber will make a great addition!
The salad is dressed in olive oil, garlic, and lime dressing and the lime helps keep the avocados nice and vibrant green. If you’re making this the night before, dice up everything else and add the avocados and dressing at the last minute.
If you’ve never had an avocado salad before, this is a great way to try it. Avocados are also packed with hearty healthy monounsaturated fatty acids, fiber, and antioxidants. Eating avocados can also lower cholesterol levels and help you lose weight!
Black Bean Avocado Salad Fixings
Avocados – peeled pitted and diced
1 large ripe tomato chopped
1/2 cup sweet onion chopped
1/2 cup black beans drained and rinsed
1/4 cup chopped fresh cilantro
2 tablespoons olive oil
1 lime juiced
1 clove garlic minced
Salt and pepper to taste
In a small bowl, whisk the olive oil, lime juice, garlic, and salt & pepper to taste.
In a medium bowl, combine avocados, tomatoes, onion, black beans cilantro, and dressing. Gently toss until everything is coated. Serve immediately or cover with plastic wrap for up to 12 hours.
This salad can be made several hours ahead and stored in the refrigerator until ready to serve.
Want to prepare your salad the day before? I also recommend leaving out the avocado and preparing the rest of your salad as directed. Store your salad covered in the refrigerator overnight. Before serving, slice and toss your avocado into the salad.
The vinaigrette will help to coat the avocado and keep it from browning. But, you’ll notice that after day one, your avocado will begin to brown slightly.
Any dish using canned beans will keep for 3-4 days total in the refrigerator. After that, any leftovers should be discarded. You can get more from this video
Black Bean Avocado Salad Serving Suggestions
This isn’t your typical salad. Sure, you can eat it with a fork, but scooping up the zesty mix with tortilla chips is so much better!
The Mexican-inspired flavors make this a wonderful side dish to serve year-round next to vegan tacos, enchiladas, nachos, and quesadillas. Once summer hits, bring a batch with you to picnics, potlucks, and summer barbecues. It’s easy to make ahead of time and stays fresh for days, making it a great last-minute addition to any party or meal prep.
Did you end up with leftovers? Scoop them into lettuce cups for a quick, healthy, and protein-packed snack. I have also written an article on Indulge in The Perfect Breakfast Croissant Almond Recipe.
Store the leftover salad in an airtight container in the fridge for 2 to 3 days. The avocado will brown quickly, so keep it separate if possible.
Black Bean Avocado Salad Provides Water
Some people are surprised to hear that fruits and vegetables are great sources of water. Watermelon and strawberries are around 92 percent water while cucumber and certain lettuces are a startling 96 percent water.
Eating a combination of vegetables and fruits will high water contents can help you stay hydrated even if you don’t have the opportunity to grab a glass of water to drink.
Plus, the water consumption from foods does count towards your daily needs. So, if you aren’t getting multiple glasses of water in during the day, choosing a salad can help make up for it.
Further, the vitamins that aren’t in the fat-soluble category are water-soluble instead. This means they need water to be absorbed by the body. This group includes a range of B vitamins, including riboflavin, niacin, B12, and folic acid, as well as vitamin C.
Black Bean Avocado Salad Cut Calorie Consumption
For people interested in losing weight, adding a healthy salad to every meal can be an excellent way to go. As mentioned before, a salad contains valuable fiber, which helps you feel full and satisfied.
And, if you start a meal with a salad, you’ll have less room for higher-calorie options that form the rest of the meal.
Dark, leafy greens are very nutrient-dense, meaning they provide a lot of nutrition with a limited number of calories. That means a salad with a large serving of spinach, kale, or Romaine creates a strong foundation for weight loss. Just make sure to use higher-calorie options sparingly.
Cheese, nuts, and dressings can add a lot of calories quickly, so use enough to get a sense of the flavor and texture and stop there. However, many other fruits and vegetables can make a salad exciting and satiating without allowing you to pack on the pounds, so explore your clean eating options and choose items that leave you feeling satisfied.
As you can see, fitting healthy salads into your diet provides a variety of benefits. Not only are they packed full of healthy nutrients, but they can also help you feel full, give your body better access to vitamins and minerals, assist you with weight loss, and even keep you cool.
Avocados are high in fat with 60 percent of this being monounsaturated fats, which research suggests helps to protect against heart disease and lower blood pressure.
Avocado can be eaten raw just like any other fruit. It’s delicious enough to enjoy without extra seasoning or cooking. Add a little bit of salt and enjoy!
Avocados are most often eaten raw, chopped up in a salad, spread on toast, or made into guacamole. This is because they can very quickly become bitter once heated.