Tuesday, July 25, 2017

Bean, Avocado, Corn, Onion And Tomato Salad

Phoro: natalieshealth.com
Eating beans helps people to live longer! A fact. In 2009, a Vitality Project lead by Dan Buettner studied the lifestyles of people who live in Blue Zones -- which are areas of the world with the longest life spans. People in the Blue Zones tend to live to be 100+ years old. Along with other healthy habits, it turns out that the people who live in epicenters of old age eat lots of beans. Since beans are healthy and tasty, perhaps we should emulate them. So now I'm looking for ways to eat more beans.

Last night's dinner was a quick and easy recipe I pulled off Facebook. As usual, I made it my own:

Bean, Avocado, Corn, Onion and Tomato Salad


1 15-16 ounce can of beans (Use black, red kidney, pink or your favorite.)
2 ripe avocados, diced
2 cups of corn kernels (I grilled 16 ounces of frozen corn in a skillet, but you can use a can, or fresh corn -- cut off the cob.)
French Tart-FT
1 small onion, diced
1 large ripe tomato, diced (or plum or cherry tomatoes, i.e. any)
seasonings to taste:
salt, pepper, garlic, parsley, Herb De Provence, dried chipotle powder and a sprinkle of red pepper flakes.
A sprinkle of soy sauce
A sprinkle of Worcestershire sauce

Dressing: You can use lemon (i.e., lemon + extra virgin olive oil); or vinaigrette (vinegar + extra virgin olive oil). I like vinaigrette.


Toss everything into a big bowl and mix thoroughly. I made a vinaigrette dressing, adding it to the bean juice that was left in the can of beans. A very adoptable recipe, season everything to taste. 

You can also add other crunchy vegetables like diced celery; carrot, red peppers; an apple; or sunflower seeds to the salad. I made mine with just the 5 ingredients listed in the heading and went the spicy chipotle and red pepper flake route.

Such a simple salad to toss together and picnic friendly. Bon Appétite!

You may also enjoy:
Let's Plan A Wine Party
My Homemade Coleslaw
Let The Barbecues Begin  
Since 1875: The Kentucky Derby


  1. Trish, thanks for your comment. Alas, I hit "delete" instead of "publish," which has happened twice with you, my dear. Please forgive me! I'm happy to hear it's a recipe you will enjoy eating! :)

  2. So funny Debra, we all do these little slips from time to time. I will think of you when I dish up the colourful salad!

  3. I love this kind of salad, especially in the summer. Healthy and flavorful!

    1. Oh Deborah, thanks for saying so! This summer, I am so lazy. I am into making fast, simple meals that don't require lots of pots and dishes, but are still healthy. I believe texture is as important as spices to make us like food. This salad sure has the texture ... just a great combination of healthy ingredients. I hope you love it!

  4. What a beautiful salad! Looks so appetizing. All my favorite ingredients. I always make my own vinaigrette as, I'm sure, do you. I can't wait to make this.

    Cheers, M-T

    1. Marie-Thérèse Norris, enjoy! I have made it several times this summer, and it stores well in the refrigerator in snack-ready mode. I love all the ingredients too, the perfect combination of taste and texture.