Legumes are a powerhouse food and an almost perfect food too.they contain Protein, High energy -yielding carbohydrates, fiber, folate, Iron, potassium, and even calciun. Legumes are classified as a meat alternative because like meat, they contain a high amount of protein, but no fat and no cholesterol(remember red meat contain fat)
Legumes contain 2 types of fiber, they contain soluble fiber which helps to lower our cholesterol levels,they also contain insoluble fiber which increases bulk to the waste product in our large intestine(just few days back i read in a book that a meal with beans might decrease some fat taken during the same meal).In half cup of beans contains only 80 calories so I think we can't go wrong with that.in half cup of beans also average 7-10 gms fiber with 3gms of Iron, so....... let us start adding beans in our meal several times in a week haaahha any way here I am with my recipe..............................
Red beans --- 1 cup
cooked sweet corn ---- 3/4 cup
Garlic --- 2 cloves crushed
Onion --- chopped 1 small
Tomato --- 1 small chopped
Coriander leaves --- 1 tab sp chopped
Olive oil --- 1 tab sp
hot chilli sauce --- 1/2 tea sp
Salt to taste
pepper to taste
soak dry red beans in water for overnight and cook till become soft and remove water ( store this water can use this water for making rasam )
Mix all above ingredients in a salad mixing bowl and leave it for 1 hour before serving.
this will go wery well with corn bread
Enjoy your meal.