Soak the beans for at least 4 hours, but preferably overnight. Drain off any excess soaking water, place the soaked beans in a soup pot and cover with fresh water. Bring just to a boil, then cover abd turn the heat way down. Cook at a very slow simmer until beans are tender, 1 1/4 to 1 1/2 hours. Check form time to time to be sure there is enough water and add more if necessary. When the beans are cooked, drain them well. Then rinse thoroughly in cold water and drain them well again. In a large bowl, combine beans, corn, garlic, onion, bell pepper, carrot if using, salt, olive oil and lime juice. Roast the whole cumin seeds in a cast-iron skillet over medium heat, stirring several minutes. Add the toasted seeds to the salad, along with the cilantro, parsley, basil and red and black pepper to taste and mix thoroughly but gently. If using tortillas, lightly brush both sides with olive oil and cut tortillas into strips approximately 1/4 inch wide and 1 1/2 inches long. Cook the strips slightly by tasoting them in a 350-degree oven or toaster oven for about 2 minutes or in a heavy skillet over medium heat for 2-3 minutes. They should be partly crispy and pastly chewy. Stir these into the salad shortly before serving or scatter them on top as a garnish. Nutritional info per serving: 455 cal; 18g pro, 58g carb, 19g fat(36%), 9.6g fiber, 371mg sodium Source: Still Life With Menu by Mollie Katzen The Complete Vegetarian, Miami Herald 11/2/95 Posted to MM-Recipes Digest V3 #226 Date: 20 Aug 96 00:16:20 EDT From: "Lisabeth Crawford (Pooh)" <firstname.lastname@example.org>
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|Serving Size: 1 To 8 serve (279g)|
|Recipe Makes: 6|
|Calories from Fat: 195 (39%)|
|Amt Per Serving||% DV|
|Total Fat 21.7g||29 %|
|Saturated Fat 3.1g||15 %|
|Monounsaturated Fat 14g|
|Polyunsanturated Fat 3.5g|
|Cholesterol 0mg||0 %|
|Sodium 70mg||2 %|
|Potassium 759.4mg||20 %|
|Total Carbohydrate 67.8g||20 %|
|Dietary Fiber 14.9g||60 %|
|Sugars, other 52.9g|
|Protein 13.7g||20 %|
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Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 502
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