Colorful mediterranean bean salsa kicks up flavor

Kristin's Kitchen
Wednesday, 21 January 2009

Remember all those salty chips, pizza and fried foods we ate last year? Some of us will guiltily admit we might have indulged just a bit too much.

I would guess that many college students, especially you girls, are frantically cleaning out your cabinets from last semester, ridding them of those colorfully enticing packages that lured you to the snack aisle in the first place.

And, oh yes, after the New Year’s bash, that dreaded four letter “d” word immediately took over a huge part of television programming.

DIET.

But do we really have to diet to look and feel our best? Once you can’t stand the taste of the same monotonous foods or are left feeling starved and unsatisfied, you bail on all those “great” resolutions and return to those fatty, processed foods you missed so much.

This semester, my focus will be on food that promotes healthy, happy living. Instead of editing our eating habits for only a short time, we need to make a lifestyle change. Many of us are probably lacking in an important nutrient or vitamin we are not getting from food, whether it be fiber, calcium, protein, etc., even if we do eat healthy. I will try to provide recipes that not only please your taste buds, but also your heart.

I got this recipe from a very close neighbor friend over Christmas break who lives down the street from my parents. She brought it to our house to snack on, and even her young son was hovering over it!

Mediterranean Bean Salsa
1 can black beans
1 can pinto beans
1 can chick peas
1 can white corn
1 cup green pepper, chopped fine
1 cup celery, chopped fine
2 jalepeno peppers, chopped fine and deseeded if desired to remove heat
1 tablespoon water
¾ cup red wine vinegar
¾ cup sugar
½ cup olive oil
1 teaspoon salt
½ teaspoon pepper
¼ teaspoon red cayenne pepper
¼ teaspoon garlic salt

Directions
Combine the first four ingredients in a medium bowl. Make sure to drain the liquids out of each can and rinse contents in a colander before combining. Then, toss the peppers and celery in a separate mixing bowl.

Bring the water, vinegar and sugar to a boil on the stove to bring out full flavors.

Afterwards, mix the olive oil, salt, pepper, red pepper and garlic salt separately, as well. Mix the two sets of liquid together and combine with all other ingredients. Let the mixture set in the refrigerator for a few hours to marinate so the vegetables soak up the flavor.

This dish has exceptional color and texture. So not only does it taste good with a variety of the sweet and peppery, but it’s visually appealing.

The beans, members of the legume family, are an essential element of health. Rich in protein, fiber and the amino acid lysine, all three of these beans can help prevent diabetes, cardiovascular disease and some cancers, according to umassmed.edu. Their plant proteins keep our muscles strong and repair damaged ones.

Per one-half cup serving, black beans provide 7.1 grams of fiber, chick peas provide 5.3 grams of fiber and pintos provide 6.9 grams of total fiber. Women 50 and younger need about 25 grams of fiber in their diet each day, according to the National Academy of Sciences’ Institute of Medicine. So, one small serving of beans can already give you between 21 and 28 percent of your daily fiber needs.

Find nutrient-rich foods like this one to include in your everyday eating habits, so you won’t feel bad about a splurge now and then. Enjoy an occasional oreo or bowl of ice cream, but just watch your serving size.

What will your New Year’s resolution be? To starve yourself, or eat well? It’s all about balance and portion control

Source: theapp.appstate.edu