Green Salad with Black Beans and Guatemalan Green Dressing

Green Salad with Black Beans and Authentic Guatemalan Dressing

This green salad with black beans is so delicious and easy to make.  I used an authentic Guatemalan recipe for the dressing.  It’s delicious and a great way to eat more dark leafy greens.  This salad is vegan, gluten free and contains lots of enzyme rich raw foods.
Baby kale and black bean salad

Salad with Authentic Guatemalan Recipe – Green Dressing

You are going to absolutely love the flavor of this salad. The brightness of the dressing plays perfectly with the hearty creamy texture of the beans. Not to mention, the zing of fresh Mint and Scallions really vamp up flavor of this raw vegan salad.

Why Do Beans Cause Gas?

Are beans hard to digest?  Yes they are!  This is because they are made up of a combination of protein and starch.  This combination takes extra effort for your gut to break down.  Beans contain unabsorbed short-chain carbohydrates called galacto-oligosaccharide (GOS) and fructans.  These sugars ferment rapidly in the colon, with the help of bacteria.  If you have a low motility. A.K.A a slow moving colon, have an atonic colon or suffer from constipation.  Then your body will not eliminate the beans before the sugars are broken down.

This is why I don’t recommend beans for a lot of my clients until they really get their bowels moving more regularly.

Salad with Hot Sauce

How To Make Beans Easier to Digest?

There are three sure fire ways to make beans easier to digest.  And I’m going to share them with you right here.

  1. WASH THE BEANS – Beans are covered with a substance that prevents your body from easily digesting them.  By washing your beans you’ll eliminate this naturally forming chemical.  Beans are never washed before they are sold, so they don’t get moldy.
  2. SOAK THE BEANS: Soaking the beans is a way of sprouting them.  The water will awaken the live enzymes within the bean.  The beans will also absorb water and cook more easily.
  3. USE KOMBU: Kombu a type of seaweed commonly used as a bayleaf in Macrobiotic and Japanese cooking.  The Kombu makes the beans easier to digest.  Just discard the Kombu once the beans are cooked.

Guatemalan Green Dressing

This green dressing is my Guatemalan Hot Sauce revamped.   The sauce is thick and tangy and low in oil.  Making it a great dressing if you are avoiding oil in your diet.

For those of you who eat beans, but have trouble digesting them, in this salad they will be easier for you to digest.  The roughage provided by the kale acts as a tug boat helping pull the beans through the intestines faster and more efficiently.  So that the sugars don’t have as long to ferment and cause gas!  So for those of you who don’t think they can eat beans (but want to), consider giving this one a try.

 

Dressing For This Salad Click Here

Green Salad with Black Beans and Authentic Guatemalan Dressing

This green salad with black beans is so delicious and easy to make.  I used an authentic Guatemalan recipe for the dressing.  It's delicious and a great way to eat more dark leafy greens.
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Course: Appetizer
Cuisine: Guatamalan, Plant Based
Keyword: Authentic Guatamalan Recipe
Calories: 187kcal

Equipment

  • Pressure Cooker or 4 Quart Soup Pot
  • Knife

Ingredients

  • 1 C Black Beans soak over night, drain and rinse
  • 1 piece Kombu
  • 2 C Romaine Lettuce chopped
  • 4 C Baby Kale
  • 1/2 C Mint
  • 2 Scallion thinly sliced on the bias (diagonal)
  • 1/2 C Cilantro Chopped

Instructions

  • To cook the beans combine in a pot with 5 cups of water, kombu and salt. Cover and bring to a boil (water will have big rolling bubbles). Once the water is boiling lower the heat to reduce the water to a simmer (tiny bubbles). Simmer until the beans are tender 45 minutes.
  • Toss the kale, romaine, mint, cilantro and beans together with the Guatemalan Dressing. Enjoy

Notes

If you don't want to cook beans you can use canned beans.  Buy canned beans that are low in sodium.  Rinse the beans and pat dry.

Nutrition

Serving: 1cup | Calories: 187kcal | Carbohydrates: 34g | Protein: 11g | Fat: 1.1g | Sodium: 9mg | Potassium: 821mg | Fiber: 9g | Sugar: 2g | Calcium: 106mg
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