Watermelon, Black Bean and Tomato Salad
Earlier this year I started thinking about watermelon salads. Watermelons started appearing in the grocery stores about a month ago and will be available for at least the next few months. This makes it a good time to create some recipes that include this delightful fruit.
There are many watermelon salads on the internet, with many variations. I have several favorites, but I wanted to try something different. How does Black Bean, Tomato, Watermelon Salad sound? A little strange? Maybe. But if you’ll trust me on this one and try it, you’ll find that it’s an easy and delicious salad to make. It goes well with nearly any type of grilled fish, meat or poultry you may be serving.
A Shout Out for Shared Ideas
I created this recipe myself. However, in the interest of full disclosure, I did a quick internet search after I created it. I wanted to check myself and see if it would be too crazy a combination. I found a similar recipe (with fewer ingredients) over at the Sylvia’s Kitchen blog, and therefore would like to give her recognition since I am apparently not the first to recommend the combination of black beans and watermelon in a salad.
Watermelon contains healthy antioxidants, vitamins, and minerals
Watermelon is mainly composed of water, just as its name implies. However, according to the U.S. Food and Drug Administration it is also full of vitamins and minerals. 2 cups contain 30% of the daily value of Vitamin A and 25% of the daily value of Vitamin C in addition to calcium and iron. Watermelon also contains lycopene and beta-carotene. These antioxidants will increase the longer you allow it to become riper and redder before you eat it.
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|Prep Time||20 minutes|
- 6 cups watermelon cubes (1/2")
- 1/4 cup pepper finely minced
- 1 can black beans "no salt added" rinsed (15 oz.)
- 1/2 cup cilantro finely chopped
- 1/4 cup lime juice
- 1/2 tsp 1% or nonfat milk
- 2 serrano peppers (remove seeds, slice thin, wear gloves)
- 2 oz. fat free feta cheese cubes
- 1 cup cherry tomatoes quartered
- Rinse the black beans and chop the onion, cilantro, and watermelon. Place them in a large bowl.
- Wear gloves when you work with the serrano peppers. Remove seeds and slice them into small thin pieces.
- Mix all ingredients in a large bowl.
- Place covered in refrigerator until ready to serve.
- Adjust seasonings in needed just before serving.
If you’d like to boost the protein and fiber a bit, add a second can of rinsed "no salt added" black beans.
Nutrition information per serving: 70 calories; 1 gram fat; 0.5 grams saturated fat; 0 grams transfat; 0 mg cholesterol; 290 mg sodium; 15 grams carbohydrate; 3 grams dietary fiber; 3 grams protein (values are approximate).