Cauliflower Black Bean Salad
Crunchy riced cauliflower and celery, fresh zucchini and sweet corn, combine with protein rich black beans to make a salad that’s fresh and flavorful. Cauliflower Black Bean Salad is perfect for potlucks, parties or busy weeks.
Riced Cauliflower
I am having a moment with riced cauliflower. I was trying to figure out sneaky ways to add vegetables and fruits to my menu each week and played with adding riced cauliflower to a bowl of oatmeal (yes, you can do it!). From there, I started to add it to salads and realized how sturdy it was (doesn’t wilt or get moisture logged). And since that time I have been enjoying making fresh salads starring this new favorite ingredient.
If you have not yet checked out my tutorial on How-To make your own Riced Cauliflower check it out here. Friends, all you need is a box grater to make your own riced cauliflower. Easy Peasy!
Whole Foods, Simple Preparation
My favorite way to eat is to enjoy whole foods in simple ways. I feel better when I eat fresh. And my body performs at it’s best. This salad helps keep me energized, with a great ratio of vegetable based macronutrients. It contains no dairy, egg or common allergens, which makes it portable and easy to share.
This Cauliflower Black Bean salad is prepared using the following ingredients:
Riced Cauliflower
Onion
Zucchini
Celery
Corn
Black Beans
Lemon and Lime
EVOO, Salt and Pepper
Simply rice the cauliflower (or buy it pre-riced and shave off some time) and dice the veggies . Throw it in a bowl. Prepare a fresh dressing of citrus and olive oil, and you have a delicious light lunch or dinner, or perfect no-cook side dish for your next meal. And did I mention that this salad doesn’t wilt or get soggy quickly? So it’s perfect to make ahead for parties or potlucks. Or even meal prep.
Black Bean Nutrition
Black beans are legumes and are a substantial source of nutrients. They are a great addition to any diet – vegetarian or omnivore. Just half a cup of canned black beans contains:
Iron – Black beans are a terrific source of plant-based iron, providing 2.3 mg, which is about 13% of the recommended daily value for an adult.
Glycemic Index Friendly Carbohydrates – Black beans are a healthy dose of carbohydrates. Because they contain high levels of insoluble and soluble fiber, they are slowly digested by your body. The Glycemic Index is a classification system used to assess a food’s potential to raise blood sugar. Interested in learning more about the Glycemic Index?
Fiber – Coming back to the fiber content, black beans are an incredible source of fiber. Dietary guidelines suggest an adult should aim for about 28–34 grams (g) each day, dependent upon certain factors, such as age and sex. With 8.3 g fiber in just half a cup of black beans, they are a great way to add fiber to your day. And this salad will help you to achieve that recommended daily value.
Enjoy! And if you like the recipe, please share on Pinterest, or snap a photo of your creation and tag me on Twitter, or Instagram!
Cauliflower Black Bean Salad
Equipment
- Box Grater or food processor
- Large Mixing Bowl
- Chef's Knife for chopping veggies
- Cutting Board
Ingredients
- 1 Cup Black Beans rinsed and drained
- 1½ Cups Riced Cauliflower
- ½ Cup Red Onion finely diced, about 1 small onion
- 2 Cups Zucchini diced, about 1 medium zucchini
- 1 Cup Celery diced, about 2-3 stalks celery
- 2 Cups Sweet Corn frozen, thawed or fresh, cooked
- ½ Lemon Juiced (about 2 tbsp)
- 1 Lime Juiced (about 2 tbsp)
- ¼ Cup Extra Virgin Olive Oil
- Salt and Pepper to taste
Instructions
- Rice 1.5 cups of cauliflower, or about 12 oz. Alternatively, purchase a 12 oz bag of fresh riced cauliflower. Add to large mixing bowl.
- Rinse and Drain Black Beans. Add to the cauliflower.
- Add all prepared vegetables to the mixing bowl, and pour olive oil and citrus juices over top. Season with salt and pepper to taste (I start with ½ tsp salt and a few grinds of fresh pepper to begin, and adjust as needed). Stir to combine.
- Salad may be prepared ahead and refrigerated in an airtight container for up to 3 days. Enjoy!
