Sunday, December 29, 2013

80--- Black Bean Pomegranate Salsa with Feta


There are quite a few "lucky" New Year's foods.  This salsa incorporates two of those!

Pomegranates are thought to bring prosperity and health.  With the seeds having high amounts of antioxidants, I don't think you will need the luck once you eat these babies!

Beans are also considered lucky and may bring prosperity to those who eat them on New Year's Day.  These gems also deliver 15 grams of fiber per cup, which will help you maintain a regular digestive system and lower your risk of heart disease.

Bring on the luck!

Black Bean Pomegranate Salsa with Feta
Serves 8

1 can no salt added black beans, drained and rinsed
1 cup pomegrante seeds (from ~1 pomegranate)** see the seeding tip below
4 green onions, sliced
1 jalapeno, seeded and finely diced
Juice from one lemon
2 tsp olive oil
2 Tbsp pomegranate juice
3 Tbsp crumbled feta cheese
1/4 tsp salt
Dash ground black pepper

** Fill a large bowl (or sink) with water.  Gently slice the pomegranate into two halves (go slowly and make your cut so that it does not cut through seeds).  Submerge each half in the water and use your hands to gently peel away the skin from the seeds.  The seeds will sink in the water and the skin will float.  Voila!  No mess, no stained hands or clothing!

Combine black beans, pomegranate seeds, green onions, and jalapeno in a medium bowl.  In a separate bowl, whisk together oil, lemon juice, pomegranate juice, salt and pepper.  Pour liquid mixture over salsa mixture and toss to coat.  Cover and place in the refrigerator for one hour (or overnight) prior to serving. 

Just before serving, stir in feta cheese.  Serve with tortilla chips for dipping, or on a piece of fish.

Nutrition Info per 1/4 cup: 74 calories, 2.2 g fat, 3 g protein, 10 g carbohydrates, 3 g fiber

1 comment:

  1. http://youtu.be/1zVR6OuCTNY The wooden spoon method works great too! You can see better videos on youtube

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