To answer your question, this dish, based off of my bean salad formula, is all three: dip, salsa, and square meal. I’m housing it under my Square Meal Formulas because while it makes for a great snack, it can serve as a delicious, filling, and protein-packed lunch or dinner, too.
If you tuned in last week for my chili recipe and are not ready to leave the Southwest, you will love trying out my bean salad. This recipe is a cross between my mom’s “Texas caviar” bean dip and my husband’s mango salsa. It is served cold and alone, with tortilla chips, or as an addition to a Latin or southwestern dish.
Before we get into making this dip, salsa, and square meal, a word about a few ingredients that I love: sesame oil, agave syrup, and pink Himalayan sea salt. As this blog grows, you will see these ingredients throughout many of my fresh formulas and recipes. Here’s why…
While my recipes minimize added fat, sugar, and salt, I do sometimes add just a little to maximize flavors. Sesame oil lends itself perfectly to this philosophy, as it is extremely flavorful in quite small amounts. To keep your blood sugar levels at bay, organic agave syrup—a low glycemic sweetener—is a great alternative to white, granulated sugar, which I haven’t purchased in years. Finally, pink Himalayan sea salt is the super salt of the sodium world! This salt contains over 80 vitamins and minerals, is naturally high in iodine, has less sodium per serving than table salt, and has a myriad of other health benefits. If you’re adding salt, this is the way to go.
If you’re feeling extra adventurous, make your own tortilla chips to compliment this bean salad. Never having yet made them myself, I’ve purchased a few from a local Arizona Mexican restaurant so I can see how it’s done!
FORMULA BASE: BEAN SALAD
- 2 cups cooked beans, no added salt –> I’m using extra beans today, in an effort to mimic elements of my mother’s Texas caviar recipe. I’m incorporating equal parts kidney, pinto, and black beans (just like my chili recipe), totalling about 5 ½ cups.
- 2 cups chopped raw fruits/veggies –> I’m using ½ of a small green bell pepper, ¼ cup frozen corn, 1 medium size mango, and ¼ cup fresh, finely chopped cilantro.
- ¼ chopped raw onion –> I’m using yellow.
- ½ cup seeds and/or chopped raw nuts –> I’m using raw sunflower seeds, a little less than a ½ cup.
- Citrus juice (size matters…start small) –> I’m using the juice of two limes.
- Spices, herbs, salt, and pepper to taste –> I’m using ½ tsp each of chili powder, paprika, garlic powder, and pink Himalayan sea salt, and ¼ tsp cumin.
- SPECIAL ADDITIONS: 1 tsp sesame oil and 1 tbsp agave syrup (I would use less or none at all if my mango were sweeter.)
Before anything else, chop your onion and get it soaking in the citrus juice. The citrus helps to break down the abrasive flavor of the onions.
Next, drain and rinse your beans, allowing them to drip dry in your colander while chopping your fruits/veggies. Combine all ingredients and mix. Store in the fridge up to a week.