With the holidays approaching, the last thing you want to be doing is slaving over a stove. We just love this simple healthy food recipe from HurryTheFoodUp, a website founded by three friends committed to sharing healthy vegetarian food ideas. It’s the ultimate in easy to prepare healthy, filling food. Keep this recipe on hand for those days when you would just not want to waste time in the kitchen. You can prepare it anywhere. Rain, snow or shine, on the go!
Easy Hurry Up Food
Recipe
Serves: 2
Ingredients
- 1 can of kidney beans or black beans, drained and rinsed
- 1 can of corn (or about 1.5 cups fresh/frozen corn)
- Half a cucumber, finely diced
- ¾ cup (100g) of crumbled feta
- 1 cup (50g) chopped cilantro or parsley
- 0.5 cups chopped celery or green onions (about one green onion)
- For the dressing:
- Juice of half a lime
- 2 tbs olive oil
- 1 tsp dijon mustard
- 1 clove of garlic
- 1-2 tsp of ground cumin
- 0.5 tsp of oregano
- A pinch of salt and pepper to taste
Instructions For Food Prep
- Rinse the corn and the kidney beans.
- Dice up the cucumber and chop the cilantro or parsley.
- Then chop the green onion. So far so easy.
- Get a big bowl and throw in everything you rinsed and chopped. Now crumble in the feta and give it a good mix.
- Get a small bowl and add all the ingredients for the dressing. Stir, then taste to make sure it’s fine.
- When approved, mix in the dressing for the salad.
- And there you have it, your salad is ready!
Why Do We Like This Recipe?
The recipe contains some familiar anti-aging, pro longevity elements, including the key ingredient black beans.
Fast facts on black beans
Here are some key points from Medical News Today about black beans.
- Among other benefits, black beans may help strengthen bones.
- They contain quercetin and saponins which can protect the heart.
- Black beans contain around 114 kilo calories per half-cup.
- They help maintain healthy bones, manage diabetes, and reduce risk of heart disease.
- Promote good digestion and gut health
- Help with weight loss
- Black beans also lower blood pressure and may even help reduce the risk of cancer.Selenium is a mineral that is not present in most fruits and vegetables but can be found in black beans. It plays a role in liver enzyme function and helps detoxify some cancer-causing compounds in the body. Additionally, selenium may prevent inflammation and decrease tumor growth rates. Saponins prevent cancer cells from multiplying and spreading throughout the body.
Easy Food
Black beans are available year-round and are often found in grocery stores either dried, packaged or canned. If you use canned black beans, select those with no added sodium and drain and rinse them. When preparing dried black beans, it is important to sort them. Pick out any small rocks or other debris that may have wound up in the package. Wash and soak them in water for at least 8 to 10 hours before cooking to achieve optimum flavor and texture.
About the Authors
The authors of this recipe are founders of HurryTheFoodUp. Hauke, Dave and Kat met in Australia and quickly became firm friends; travelling, cooking and laughing together. Coming to vegetarian viewpoints independently, their passion for food would lead them to starting their business. Ten years later and they are now based in Germany, Hamburg with a studio in Berlin. What started as little more than an idea quickly became a fully-fledged project.
Need More Healthy Holiday Food Recipes?
This carrot and chickpea salad with harissa paste is high in protein and nutrients and good for weight management too!
