This is a healthy favourite from way back. It’s evolved somewhat and is now all the better for the addition of honey and garlic and most recently the addition of bee pollen and organic coconut oil, two ingredients which are now stocked as part of the new Neal’s Yard range of super foods.
Even better the next day, this makes an awesome packed lunch – so make double and take some with you to work or the park the next day. It’s full of citrusy, spicy flavours, is super healthy and low in fat. And by my calculations, I’d say you’re getting at least two of your five-a-day in one plate full – and some beans! Apparently black beans and brown rice combined, give you a “complete protein”, finding good amounts of which, can sometimes be difficult in vegetarian diets. This salad, packed with beans, mango, avocado, coconut oil, bee pollen… is literally bursting with super foods.
Chilli Black Bean, Lime, Mango & Avocado Salad
1 tin or carton of black beans (or aduki beans), drained
120g brown or white basmati rice
1 mango, cut in small chunks
1 avocado, cut in chunks
Handful of fresh coriander, chopped
Handful of pea shoots or baby spinach
1 lime, juiced
Half a red chilli, finely diced
1 clove of garlic, grated
2 teaspoons of bee pollen
1 teaspoon of honey (or sugar)
1 – 2 tablespoon of organic virgin coconut oil
Salt and pepper Tabasco sauce (optional)
- Coconut oil can be quite solid, so if it needs softening, place in a ban marie for a short time. Then, Place the drained beans in a bowl with the coconut oil, coriander, lime juice, red chilli, garlic, bee pollen, honey and salt and pepper. (If you can leave the mixture to marinate for a little while, 30 minutes or even overnight, then even better!)
- Cook or steam your rice. (I like to use Tilda basmati rice, for flawless, plump, separate grains. Oh yes.)
- Once the rice is cooked spread unevenly on each plate.
- Then drizzle over the bean mixture, also in an uneven fashion (we’re not going for the 1970s chilli con carne heaped in the middle of a mound of rice look),
- Then add the chunks of mango, avocado and pea shoots. Drizzle with any leftover bean dressing juices and any additional olive oil.
- If you like it super-spicy, dash some Tabasco over your salad. The bee pollen usually gets soaked up by the dressing, so if you’d like extra crunch, sprinkle some on top of the salad.