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Black Beans Salad

Black Beans Salad

1 Can 15 oz (425 g) Black Beans 1 Can 15 oz (425 g) Kernel Corn 1 Bunch Parsley 1 Bunch Green Onions 1 Red Bell Pepper 1 Ripe Avocado 3 Tbsp Olive Oil 4 Tbsp Red Wine Vinegar 2 Garlic Cloves 1/2 Lemon Salt, Caraway Seeds, Black Pepper Powder 15 Corn Tortillas PREPARATIONS: 1- Mince the parsley and green onions. 2- Dice the red onion. 3- Dice the avocado.. DIRECTIONS: 1- Combine diced parsley, green onions, red bell pepper, avocado, a can of black beans and kernel corn in a big bowl and mix well. 2- Cover the bowl with a lid or plastic and place it in a refrigerator for an hour. 3- Meanwhile, combine 3 tbsp olive oil, 4 tbsp red wine vinegar in a smaller bowl. 4- Mash two garlic cloves and squeeze half of lemon into the bowl. 5- Add few pinches of salt, caraway seeds and black pepper powder to the bowl, and whisk to blend. 6- Remove the beans mixture from refrigerator, add the olive oil mixture, stir until well combined. 7- Cover the bowl with a lid and chill for one more hour. 8- Meanwhile, heat corn tortillas in a microwave for 30 seconds. 9- Spray a muffin pan with cooking spray, and place a tortillas in the pan while hot (right out of microwave) and push the center agains the pan to shape a cup. 10- Spray the tortillas with cooking spray. 11- Preheat oven to 425 F (218 C), bake the tortillas for 10 to 15 minutes or until golden. 12- Allow the tortillas to cool off, fill with the black beans salad and serve.

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Black Beans Salad calories and nutrition values

Black Beans Salad calories and nutrition values

Black beans salad is a good source of vitamin C. It has no cholesterol and very low in sodium and saturated fat. Black beans, parsley and green onions contain high level of antioxidants that may reduce the risk of cancer. They are also high in proteins and vitamins. 3.5 ounces (100 grams) of black beans salad has 196 calories and 49 calories from fat.

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Ghormeh Sabzi

  • 15 oz (425g) Kidney Beans
  • 1 Medium Onion
  • 2 Garlic Cloves
  • 2 Dried Limes (Limo Amani)
  • 1 lb (453g) Stew Beef
  • 1 Bunch Leek Chives, Fenugreek Leaves, Parsley
  • Salt, Ground Chili Pepper
  • Persian spice mix (Advieh)
    Advieh, stew seasoning, advieh khoresht
  • 1 Tbsp Tomato Paste
PREPARATIONS:

1- Dice the onion.
2- Dice the garlic cloves.
3- Soak the dried limes for 15 minutes.
4- Chop the beef.
5- Mince the herbs (leek chives, fenugreek leaves and parsley).
6- Boil 5 Cups of Water.

DIRECTIONS:

1- Fry the diced onions and garlics in small pot with 2 tbsp vegetable oil until translucent and golden.
2- Add the chopped beef to the pot, stir and fry along until brown.
3- Add boiling water to the pot until it covers the mixture.
4- Cover the pot with the lid and let it simmer for 60 to 90 minutes.
5- Fry the herbs in pot with 2 tbsp vegetable oil.
6- Add the fried herbs to the beef mixture pot.
7- Add the kidney beans to the pot.
8- Make few holes into the soaked limes and add them to the pot and stir.
9- Now add ground chili pepper, salt, Persian spice mix (Advieh) as preferred.
10- Add 1 tsp tomato paste to the pot and mix thoroughly until well mixed.
11- Cover the pot with the lid and cook for 30 minutes.


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