Recently I made the decision to try a (mostly) plant-based vegan diet. I say mostly because I just can’t quit cream in my coffee or milk in my oatmeal! One of the first healthy recipes I tried was this Vegan Black Bean Salad which I didn’t think would fly without cheese or sour cream but let me tell you it was SO good. SO filling. And SO healthy.
Super Quick Vegan Black Bean Salad
I’ve always loved beans and vegetables and thought veganism was all about tofu and weird things I didn’t like. But to my surprise, I learned it isn’t ALL about tofu. There are plenty of recipes that can be made vegan without it. Thank goodness for me!
If you need something creamy in this salad to make it a little bit more rich, try adding avocado chunks. I didn’t but it probably would have been so good.
What is Vegan?
According to Wikipedia, “Veganism is the practice of abstaining from the use of animal products, particularly in diet, and an associated philosophy that rejects the commodity status of animals. Dietary vegans (or strict vegetarians) refrain from consuming animal products, not only meat but also eggs, dairy products and other animal-derived substances. The term ethical vegan is often applied to those who not only follow a vegan diet but extend the philosophy into other areas of their lives, and oppose the use of animals for any purpose. Another term is environmental veganism, which refers to the avoidance of animal products on the premise that the industrial farming of animals is environmentally damaging and unsustainable.”
Health Benefits of Eating Vegan
Here are 6 science-based benefits of vegan diets:
- A Vegan Diet Is Richer in Certain Nutrients
- It Can Help You Lose Excess Weight
- It Appears to Lower Blood Sugar Levels and Improve Kidney Function
- A Vegan Diet May Protect Against Certain Cancers
- It’s Linked to a Lower Risk of Heart Disease.
- A Vegan Diet Can Reduce Pain from Arthritis
All protein, vitamins, and minerals must come from non-animal sources, so food choice and preparation are important.
Following a healthy, balanced vegan diet ensures a person reaps the rewards of good health as well as prevention of some of the major diseases striking people in North America. When I told my doctor Iw as attempting to follow a vegan diet, she had a look of horror on her face. I was so surprised I thought she would be happy! But modern medicine seems to still believe that meat is the best source of protein. But there are plenty of places to get the right amount of protein in a vegan diet – Read this post on Top 10 Vegan Protein Sources to see.
Vegan diets are becoming so mainstream you can even find cookbooks dedicated to vegan recipes as well as go to a party or gathering and find vegan options like these 10 Delicious Vegan Healthy Appetizer Ideas.
Vegan Black Bean Salad
1 can black beans drained and rinsed
1 very large tomato chopped
1/2 package frozen corn
½ Vidalia onion chopped
handful of cilantro chopped
1/2 tablespoons lime juice
2 tablespoons balsamic vinegar or more to taste
- Add beans, tomatoes, corn, and onion to a bowl (glass looks pretty) and mix. Rinsing the beans well keeps the salad from looking gray.
- Add cilantro, lime, and balsamic vinegar and mix again.
- Serve alone or with cucumber open-faced sandwiches for a perfect meal.
- 1 can black beans drained and rinsed
- 1 very large tomato chopped
- 1/2 package frozen corn
- ½ Vidalia onion chopped
- handful of cilantro chopped
- 1/2 tablespoons lime juice
- 2 tablespoons balsamic vinegar or more to taste
- Add beans, tomatoes, corn, onion, and water chestnuts to a bowl (glass looks pretty) and mix. Rinsing the beans well keeps the salad from looking gray.
- Add cilantro, lime, and balsamic vinegar and mix again. Serve alone or with cucumber open-faced sandwiches for a perfect meal.