{"id":501,"date":"2022-06-09T13:42:17","date_gmt":"2022-06-09T20:42:17","guid":{"rendered":"https:\/\/extension.wsu.edu\/efnep\/?p=501"},"modified":"2022-06-09T13:42:17","modified_gmt":"2022-06-09T20:42:17","slug":"cowboy-caviar","status":"publish","type":"post","link":"https:\/\/extension.wsu.edu\/efnep\/2022\/06\/09\/cowboy-caviar\/","title":{"rendered":"Colorful Black Bean Salad"},"content":{"rendered":"\n<p><a href=\"https:\/\/wpcdn.web.wsu.edu\/extension\/uploads\/sites\/91\/2024\/06\/L3-Colorful-Black-Bean-Salad.pdf\">Colorful Black Bean Salad<\/a><\/p>\n\n\n\n<p>Makes: 16 servings (\u00bd cup per serving)<br>Preparation Time: 10 minutes<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ingredients<\/h2>\n\n\n\n<ul><li>1 (15 ounce) can kidney beans, drained and rinsed<\/li><li>1 (15 ounce) can black beans, drained and rinsed<\/li><li>1 (15 ounce) can corn, drained and rinsed<\/li><li>1 (4 ounce) can chopped green chiles, <strong><span style=\"text-decoration: underline\">not<\/span><\/strong> drained<\/li><li>1 (15 ounce) can crushed or diced tomatoes, <strong><span style=\"text-decoration: underline\">not<\/span><\/strong> drained 1\u20442 onion, minced\u00a0<\/li><li>3 limes, juiced (optional)\u00a0<\/li><li>1 tablespoon vegetable oil <\/li><li>Salt to taste<\/li><li>Black pepper to taste\u00a0<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Directions<\/h2>\n\n\n\n<ol type=\"1\"><li>Wash hands with soap and water.<\/li><li>Before starting to prepare the recipe:<ol><li>Open, drain, and rinse beans and corn.<\/li><\/ol><ol><li>Open chiles and tomatoes, but do not drain.<\/li><\/ol><ol><li>Mince and measure the remaining ingredients.<\/li><\/ol><ol><li>Wash and juice the limes into a small bowl (if using).<\/li><\/ol><\/li><li>Mix kidney beans, black beans, corn, chiles, tomatoes, and minced onion in a large bowl.\u00a0<\/li><li>Add lime juice (if using) and oil to the bean mixture, and stir gently to combine.\u00a0<\/li><li>Taste. Add a small amount of salt and black pepper if desired. <\/li><li>Serve as a dip with\u00a0<em>Baked Tortilla Chips\u00a0<\/em>from the\u00a0<em>Eating Smart \u2022 Being Active Let\u2019s Cook!\u00a0<\/em>cookbook and\/or raw vegetables.<\/li><li>Refrigerate leftovers within 2 hours. Eat within 3 to 5 days.\u00a0<\/li><\/ol>\n\n\n<section  class=\"wsu-section\"  >\r\n        \n\n<p><strong><em>Be creative!&nbsp;<\/em><\/strong>Substitute any kind of beans you have. Make it spicier by adding chopped jalapenos or hot sauce.&nbsp;<\/p>\n\n    <\/section>\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wsu-row wsu-row--single\" >\r\n    \n<div class=\"wsu-column\"  style=\"\">\r\n\t\n\n<figure class=\"wp-block-table alignleft is-style-regular\"><table><thead><tr><th colspan=\"2\">Nutrition facts<\/th><\/tr><\/thead><tbody><tr><td>16 servings per container<br><strong>Serving size&nbsp;<\/strong><\/td><td><br><strong>1\/2 Cup (132g)<\/strong><\/td><\/tr><tr><td>Amount Per Serving<br><strong>Calories&nbsp;&nbsp;<\/strong><\/td><td><br><strong>150<\/strong><\/td><\/tr><tr><td> <\/td><td><strong><strong>% Daily Value*<\/strong><\/strong><\/td><\/tr><tr><td><strong>Total Fat&nbsp;<\/strong>2g&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/td><td><strong>3%<\/strong><\/td><\/tr><tr><td>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Saturated Fat 0g&nbsp;<\/td><td><strong>0%<\/strong><\/td><\/tr><tr><td><em>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Trans<\/em>&nbsp;Fat 0g&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/td><td><\/td><\/tr><tr><td><strong>Cholesterol<\/strong>&nbsp;0mg&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/td><td><strong>0%<\/strong><\/td><\/tr><tr><td><strong>Sodium&nbsp;<\/strong>160mg&nbsp;&nbsp;&nbsp;<\/td><td><strong>7%<\/strong><\/td><\/tr><tr><td><strong>Total Carbohydrate&nbsp;<\/strong>26g&nbsp;&nbsp;<strong>&nbsp;&nbsp;&nbsp;&nbsp;<\/strong><\/td><td><strong>10%&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/strong><\/td><\/tr><tr><td>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Dietary Fibers 6g<\/td><td><strong>21%<\/strong><\/td><\/tr><tr><td>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Total Sugars 3g&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/td><td><\/td><\/tr><tr><td>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Includes 0g Added Sugars<\/td><td><strong>0%<\/strong><\/td><\/tr><tr><td><strong>Protein<\/strong>&nbsp;8g&nbsp;<\/td><td><strong>16%<\/strong><\/td><\/tr><tr><td>Vitamin D 0mcg&nbsp;<\/td><td>0%<\/td><\/tr><tr><td>Calcium 65mg<\/td><td>4%<\/td><\/tr><tr><td>Iron 2mg<\/td><td>10%<\/td><\/tr><tr><td>Potassium 799mg&nbsp;&nbsp;<\/td><td>15%<\/td><\/tr><\/tbody><tfoot><tr><td colspan=\"2\">*The % Daily Value (DV) tells you how much a<br>nutrient in a serving of food contributes to a <br>daily diet. 2,000 calories a day is used for <br>general nutrition advice. <\/td><\/tr><\/tfoot><\/table><\/figure>\n\n<\/div>\r\n\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Colorful Black Bean Salad Makes: 16 servings (\u00bd cup per serving)Preparation Time: 10 minutes Ingredients 1 (15 ounce) can kidney beans, drained and rinsed 1 (15 ounce) can black beans, drained and rinsed 1 (15 ounce) can corn, drained and rinsed 1 (4 ounce) can chopped green chiles, not drained 1 (15 ounce) can crushed [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_wsuwp_accessibility_report":null,"_external_link":""},"categories":[7,15],"tags":[],"_links":{"self":[{"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/posts\/501"}],"collection":[{"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/comments?post=501"}],"version-history":[{"count":0,"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/posts\/501\/revisions"}],"wp:attachment":[{"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/media?parent=501"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/categories?post=501"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/tags?post=501"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}