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Quick ‘n’ Easy Black Bean Salad



Recently I noticed that I had fallen into the boring pattern of eating a turkey sandwich for lunch (pretty much every day). In an effort to switch it up, add in some vegetables and reduce my gluten intake I threw together this black bean salad for lunch. It’s quick, it’s easy and it’s jam packed full of protein and other healthy nutrients!

While I am far from being gluten free, I have been trying to incorporate gluten free meals into my week just to mix-it-up and try something new! I notice that when I  choose bread-free options for lunch I often feel “cleaner” and less sluggish throughout the rest of the day.

I love this meal option because it manages to be healthy and low fat without having to have tons of fresh ingredients on-hand. Don’t get me wrong, I love a meal made with all fresh ingredients, but I always need to have a healthy back-up meal just in case! Well, this is it! Quick, easy and yummy! I hope you enjoy it!




Ingredients (yields 1 lunch portion)

1 cup black beans

1/2 cup edamame

1/4 cup frozen corn kernels

1 oz avocado

2 T fat free sour cream

1 handful grape tomatoes, diced

1 oz cheddar  cheese* – an optional add in




Rinse off 1 cup of black beans (although I have been known to polish off the whole can after a long run!). Warm up the black beans, corn and edamame on the stove: medium heat for about five minutes.

I like to “hide” some pieces of cheddar cheese on the bottom of the bowl before I fill it with the bean, corn and edamame mixture. The bean mixture melts the cheese and it gets all gooey- drool!

Add in the avocado, diced tomatoes and scoop of fat free sour cream.

It’s as easy at that! Time to eat!

Full time workers: This meal could easily be made beforehand, chilled and then brought to work! You can eat it cold or warm up in the microwave (without the sour cream, of course).



4 Responses

  1. Krista

    Looks good! Last night I had cut up cherry tomatoes from the farmers market, avocado, toasted pine nuts, goat cheese, and shredded chicken since I am trying to cut gluten from at least 2 meals a day. It was so yummy! I am also trying to eat as much fresh produce as I can. I heard there is a really good farm nearby where you can pick fresh fruit so I may have to go in the next few weeks before summer food options are gone!

  2. Jayne

    I make a similar salad, over lettuce, and toss with olive oil and lime juice. I also use fresh corn on the cob, roast it under the broiler until it’s just starting to get a touch blackened!

    • thelonerunner

      Yum!! Love the idea of putting it over a salad… I have been known to scarf an entire jar of black beans in a sitting- oops! Salad would act as a better filler to prevent myself from overeating. Good idea!

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