Mix black beans and apples – make an easy salad that is at once sweet, tart, crunchy and hearty! The very first spoonful in your mouth makes you go “Yess!”
Eat the salad by itself, paired with a bowl of steaming hot soup and a slice or two of crusty French bread…. Or…. Pile it on top of tortilla chips… Add all your favorite toppings, and have yourself a grand old plate of Nachos! Yum! I’ve been making this salad for years, and it never fails to light up every face at the dinner table! A winner, for sure!
Of course this salad has carbs – how can it not? But is that really a “bad” thing? Where do you think most of your “high energy” comes from, huh? Anyway, are you going to dismiss everything else you also get from this tasty bean dish? High quality protein, soluble and insoluble fiber, and lots of vitamins and other vital micro-nutrients too. As for fat? Well, there’s really not very much at all!
Of course, if you make those Nachos, now…. that could get complicated pretty fast! The chips, the cheese, the sour cream….. But Hey, I say, Go ahead and enjoy your lip-smacking Nachos… it’s fine! And, you know what…. here’s another point to justify having these Nachos, as if you even need to do that!
Know this equation: “Beans + Grains = Complete Protein” and that’s true for pretty much any beans, paired with any grains… YUP! And Yeah… Please DO share this equation with everyone within your circle of influence! Too many folks believe plant protein is somehow inferior to animal protein… Nope! Not true at all!
Just hold on to your common sense, at least a teeny bit….. and don’t go completely overboard with those Nachos, alright?
Black Beans – Loaded with high quality nutrients
Black beans, like most other legumes, are extremely nutrient-dense. With a heft of high quality protein, along with carbohydrates, vitamins, minerals, phytonutrients…… Not really surprising at all! It is a “seed” after all, and meant to grow into a new plant.
A new seedling plant needs easily usable nutrients until it can sustain itself in a few days…. Where else would these nutrients be… inside the “seed”, right?
Over the centuries, of course, we humans learned to “hijack” a whole host of “seeds” for our own sustenance! We also discovered how to “make the most” from these wondrous treasures that Nature has created. Some “seeds” we can eat raw, some we have to cook… and then some we cannot eat at all!
How to boost absorption of nutrients from beans?
While we can readily absorb the nutrients from raw walnuts, almonds, sunflower seeds, etc, that’s not true for lots of other “seeds”! Beans and grains, for instance… Nope, can’t really eat them raw, can we?
The nutrients in the beans are actually tightly guarded, locked in the cells of the seeds, until they’re needed for supporting the growth of new baby plants. So, unless we find a way to release these prized nutrients, we might not really be able to reap their benefits. These “UN-absorbed” substances will likely simply pass through our bodies… Oh, what a waste that would be!
So then…. How can we get the seeds to “release” their stash? Easy, Peasy…. Mimic the germination process… And just how would one do that? Very simple, actually…. just soak the beans in water overnight! That’s it…
Soaking in water begins the germination process, and the seeds start getting ready to “sprout”. What’s needed for this ‘sprouting’? The stored nutrients need to be released so that the new seedling plant can actually use them. Simple as it seems, soaking triggers the release of the needed nutrients from the cells, and… Voila! Lucky for us humans, isn’t it, because WE can now absorb these nutrients more easily too!
Soaked beans cook faster, reduce carbon footprint & reduce nutrient degradation
Actually, there’s even more to this soaking business… There’s a Bonus! Soaked beans also cook faster than un-soaked beans! So…. you would also consume less energy to cook these plumped-up beauties. Nice way to do your bit for the environment by reducing your carbon footprint!
But wait… even that’s not all…. Shorter cooking time also means that you’re minimizing nutrient loss caused by prolonged cooking times! It’s well-known that cooking foods for a long time destroys several health-promoting vitamins and phytonutrients.
Should you throw the soaking water?
To throw or not to throw…..What to do with the soaking water? You will find lots of opinions when you search online, most of them in the context of “beans-cause-flatulence” issue. Very few deal with better absorption of nutrients, preserving nutrients with shorter cooking times, or the shorter bean-cooking process being more energy efficient.
The folks in the ‘Throw the water away!” camp typically bring up Raffinose, found in the seed-coat skins of many beans. This hard-to-digest-by-humans sugar seems to be the primary cause of the flatulence that beans are notorious for. This sugar dissolves in water, so when you soak the beans, it leaches into the soaking water. So… The logic is simple – throw away the water with the Raffinose in it… No excessive flatulence from consuming beans!
On the flip side, though, since soaking releases various other water-soluble nutrients too, these leach into the soaking water as well. So do various other substances, including those that give rich color and complex flavor to the cooked beans…. So, when you toss that soaking water, you’d also be tossing out lots of good stuff! Hmmm…. a bit of a dilemma, isn’t it?
Cook beans with spices – many are carminative
How to resolve the issue of what to do with the soaking water? A simple solution: keep the soaking water, and add a few carminative spices to the beans while you cook them. There are several spices that add wonderful flavor to your food, while also alleviating the dreaded bean-related flatulence.
And NO…. they are not at all ‘exotic’ spices… In fact, they’re quite commonplace and widely used by diverse culinary traditions around the world. you probably stock several of these in your pantry – Cumin, fennel, dill, cinnamon, ginger, garlic, onion…… the list is actually quite extensive!
So…. what do I do when I cook beans at home? First of all, I do NOT throw away the soaking water! And… I DO add spices like cumin, fennel, cinnamon, ginger, etc., when cooking the beans,…. And sometimes, I add a few more spices later as well.
So… These seasoned beans are good for you, they taste great, and cause significantly less problematic issues! In my book, that’s what I call “Win… Win… Win!”
Just Munch on Fennel seeds after a meal…
I want to share a fun fact about Indian culture (of course, some of you might already know this!) – many Indians regularly munch on fennel seeds after a meal. Why? Fennel supports overall digestive health…. by stimulating the secretion of digestive juices and acting as a carminative as well.
Have you seen a tray with fennel seeds at Indian restaurants? It’s usually near the checkout counter, or near the exit. Perhaps you’ve noticed folks grabbing a spoonful and munching on it as they exit. If you’ve never done that, maybe you could try it the next time you eat at an Indian restaurant! It is actually quite pleasant-tasting, and also acts as a breath-freshener! And… Ayurveda supports this common practice as well.
Black Beans and Apples – a Great Duo!
Wonderful as black beans are, they are even better when paired with things that provide some contrast… in color, texture, flavor, nutrients… One such pairing is black beans and apples – they’re such a great duo! I can almost see the wheels turning in your head, thinking about the contrasts…. Black beans and white fleshed apples… Soft, creamy beans and juicy, crunchy apples….. I could go on, but you get the idea!
What brings this salad together? It’s the particular combination of ingredients and seasonings, I think. The celery leaves add a really unique and subtle flavor to this salad. When you add in some tangy heat with the pickled jalapenos, all you need is a drizzle of apple cider vinegar and olive oil….and Voila! Your salad is ready, to serve and to enjoy!
Toss the salad just before serving
I like to change things up with the apples – different varieties that bring along their different colors, textures, flavors, sweetness, tartness… Also, I don’t always cut the apples the same way. Sometimes I like to keep them quite chunky – biggish bite-sized pieces – and other times, I dice them, kind of small. One thing I don’t ever change, though: I never mix the black beans and apples until just before I’m ready to serve.
I bet you can guess why…. The little bit of black ‘juice’ from the beans will quickly coat the pristine, creamy white flesh of the apples. But here’s the thing….Even if it does get covered in ‘black juice’, one mouthful… and the “hidden” apple quickly makes its presence known! You immediately recognize its unmistakable crunch and juicy sweetness! Yumm!
Lots of bean recipes – get your protein-fix… your fiber-fix…. and more!
Do you love beans and are always looking for more recipes with beans, lentils, peas, etc? Me too! After all, that’s the main source of protein for so many folks around the world!
I have shared my recipes several dishes, from different culinary traditions… Snacks… Dips… Soups…. Main dishes… and even Desserts!
Here’s just a sampling… there are several more that you can easily find through the Search Box.
- Black Beans and Carrot Patties – perfect for veggie burgers
- Warm Chili on a Chilly Night – hearty and filling, with soy protein and beans
- Lentil vegetable Soup – Moroccan style, with pasta – one-dish meal
- Creamy Chickpea Hummus – enjoy with warm pita bread
- Pindi Channa – curried chickpeas, fast and lip-smacking good
- Black-eyed pea bites – crispy and delicious hi protein snack
- Colorful Pasta with Edamame – East meets West, fusion food
- Matkichi Usal – sweet, tart and spicy – a Maharashtrian delicacy
- Mung Dal Shira – Ohhh… something for your sweet-tooth!
Make, share and enjoy! Please do also post your comments and star ratings…. Thanks!
Special Diets
This salad with black beans and apples is vegetarian, vegan, gluten-free, soy-free and nut-free. It has no onions or garlic either, in case you prefer to avoid onion and/or garlic.
That said, of course, you should add-in small amounts of your favorite “extras” …. nuts, seeds, cheese, crumbled tortilla chips… whatever…. just follow your instincts!
So…. Maybe you could soak some black beans tonight and do the rest tomorrow….. Or, pull out your ‘secret stash’ of already-cooked beans…. Nice! Now your salad will be ready in a jiffy!
Make this yummy salad, share it with friends and family….. and please post a review and start rating… thanks a bunch!
Enjoy!
Black Beans and Apples – Make an Easy, Hearty Salad
Equipment
- Pressure cooker preferred – if starting from dry beans If not available, see recipe Notes, for alternate cooking directions: stove-top, as well as slow-cooker.
- Stainless steel rack/trivet that fits inside pressure cooker – for 'pot-in-pot' cooking Don't need if not using pressure cooker for cooking beans
- Stainless steel bowl that fits inside main pressure cooker pot- and can be easily removed afterwards (with tongs) about 1 – 1.5 qt/L for cooking 1/2-1 cup dry beans; don't need if not using pressure cooker for cooking beans
Ingredients
- 1 1/4 cup Black beans – cooked – prepared from 1/2 cup dry beans, after soaking and cooking If in a time-crunch, canned black beans OK to use; drain the liquid, but do not rinse canned beans; also note: canned beans have less flavor and less nutrients
- 2/3 cup Apples – diced small – don't peel any apple variety OK, but crisp and slightly sweet varieties preferred: I like using Pink Lady, Cosmic Crisp, Honey Crisp
- 1/4 cup Celery leaves – chopped OK to use very thin, tender stems too; if celery is not available, use cilantro (fresh coriander leaves) instead – the flavor will be quite different, but still excellent
- 1 tbsp Pickled jalapeno slices- chopped (about 5-6 slices) adjust, as per preference; if not available, see Recipe Notes
- 1 tbsp Pickling juice – from pickled jalapenos adjust as per preference at the end; if not available, see Recipe Notes
- 2 tsp Apple cider vinegar if not available, use another kind: Rice Vinegar, White/Red wine vinegar, malt vinegar; and maybe an extra pinch of sugar
- 1 tsp Olive Oil – Extra Virgin preferred if not available, use any neutral oil of your choice – cold-pressed preferred
- 1 tsp Sugar
- 1/8 tsp Salt adjust as per preference at the end
- 1/4 tsp Black Pepper freshly crushed preferred
Spices to cook the beans with – if starting from dry beans that have been soaked
- 1 leaf Bay leaf: torn into 2-3 pieces
- 1 piece Cinnamon stick – 1/2 inch piece
- 1/2 tsp Cumin seeds
- 1/2 tsp Fennel seeds
Additional Spices if using canned beans
- 1/4 tsp Cinnamon ground
- 3/4 tsp Cumin powder
- 3/4 tsp Fennel powder
Instructions
Skip the following instructions for cooking black beans if you're starting with cooked black beans & proceed to the next set of instructions for making the salad
Soak the dried black beans in water and pressure-cook till tender
- Carefully sort and check 1/2 cup dried black beans for small stones, etc, then rinse the black beans 2-3 times with cool water. To rinse: Place the beans in a mixing bowl, add a little water (about 1/2-3/4 cup) and scrub the beans a little with your hands; then pour off the water – use a mesh strainer if that helps you do this more easily; Repeat this process 2-3 times more, until the rinse water looks clear. Drain the water completely in a strainer, transfer back to the bowl and add 3/4 cup fresh (cool) water: measure the water – do not simply estimate!Note: Don't add excess water – 3/4 cup will be just enough to soak the beans properly.Cover and set the bowl on the counter for 8-10 hours. I find it most convenient to do this overnight.
- Transfer the soaked beans to a 1-1.5 quart /1-1.5 L bowl/insert container for the pressure cooker. Run your fingers through the soaked beans: check for any that might look spoiled and discard them.Note: Check beforehand to make sure the bowl/container you use fits inside the main pot of the pressure cooker, and that you will be able to remove it later with sturdy tongs – see picture for examples of bowls and insert containers you might use.
- Sturdy tongs that can help you lift out hot food-filled containers from inside the cooker.
- Prepare your pressure cooker for 'pot-in-pot' cooking: place a rack/trivet inside the main pressure cooker pot. Add 1 1/2-2 cups water – the water should just barely cover the trivet – shown here is the Instant Pot rack.
- Here is another type of rack/trivet that you can use inside the pressure cooker to support your bowl with the beans.
- To the soaked beans: add torn up pieces of bay leaf, cinnamon stick, fennel seeds and cumin seeds; poke the bay leaf under the beans. Add a little water (up to 1/4 cup, as needed), just enough to barely cover the beans: do NOT use excess water!Place this bowl on the rack inside the pressure cooker. Close the lid and pressure-cook for 25 min at full pressure. If you're using a stove-top pressure cooker, move the cooker away from the hot grid of the stove – set it elsewhere so it can cool down and release pressure faster. Allow natural pressure release – do not force release the pressure – the beans continue to cook during the time the pressure comes down to normal.
- Remove the lid after pressure is fully released – it will take about 10-15 min after the heat is turned off. The beans look dry on top, but there is some liquid at the bottom. Gently stir the black beans with a spatula, try not to 'smash' the beans as you stir. You will see the thick dark liquid at the bottom of the bowl/insert container – do not discard this liquid – it has lots of flavor and nutrients! Let the beans cool to room temp, stir it gently a couple of times in between: coat the beans with the liquid as you stir – some of the liquid will start to dry out as the beans cool, but some will remain.
Start here if you already have cooked black beans
Make the Black Beans and Apple Salad
- Chop a few slices of pickled jalapenos – 5-6 slices should be enough to give about 1 tbsp chopped pieces(See Recipe Notes if you don't have pickled jalapenos.)
- Transfer the black beans to a medium mixing bowl. Remove the bay leaf pieces and the cinnamon stick. Leave in the cumin and fennel seeds.Add the chopped jalapenos, along with 1 tbsp 'pickle juice', (See Recipe Notes if you don't have pickled jalapenos.)Note: If you're using canned beansDrain canned beans in a colander, but do NOT rinse; add and stir-in the spices listed under Ingredients for canned beans: 1/4 tsp cinnamon powder, 3/4 tsp cumin powder and 3/4 tsp fennel powder
- Mix and set aside for 10-15 min.
- Meanwhile, chop the celery leaves: it's OK to use a few tender and skinny stems too.Note: Continue on from this step , if you cooked the beans on the stove-top or in a slow cooker as per the directions in Recipe Notes.
- Slice and dice the apples, you can cut the apples quite small, or you can keep them a little bigger – bite sized chunks. The picture shows the apples diced small. Note: If you're not planning to serve the salad immediately, hold off on cutting the apples – they tend to brown rather quickly when exposed to air. Better to start doing this about 10 min before you're ready to serve the salad. It will look much prettier that way.
- Just before serving: Add diced apples, celery leaves, apple cider vinegar and extra virgin olive oil (EVOO) to the beans. Sprinkle salt, black pepper and sugar and toss gently with tongs (or 2 spoons) to mix evenly. Taste-test and adjust salt, spiciness level – add more chopped jalapenos if you want it to be more spicy, or add a little bit of your favorite hot sauce – preferably one without garlic.
- Serve alongside your choice of…. Crispy tortilla chips, warm flour/corn tortillas, Mexican rice, enchiladas, quesadillas grilled cheese sandwiches, etc., or enjoy it just by itself!Enjoy!
Notes
No Pressure cooker?
No worries… Use one of these alternative cooking methods: On the stove-top- Add 2 cups water to a medium-large 3 qt/3L, heavy bottom saucepan and start heating
- When the water comes to a rolling boil, decrease heat and add spices: bay leaf, cinnamon stick, fennel seeds, cumin seeds
- Add the soaked beans, along with any soaking liquid not absorbed by the beans
- Increase heat to high and bring contents to a boil again, stirring frequently
- Decrease heat to medium, boil vigorously for 6-7 min, stir every couple of minutes
- Decrease heat to low and simmer, partially covered (it will foam and froth and make a mess if you cover it tight, stirring every 4-5 miutes;
- Cook for about 30-40 min, stirring periodically to distribute heat evenly and also to check on the cooking water level
- When the liquid drops to a level just barely covering the beans, add 1 cup boiling-hot water (pre-heated separately), stir and continue to cook
- Do NOT add cold water – the sudden temperature drop might harden the beans and also slow down the cooking process
- Do a thumb-mash test:
- Remove 2-3 beans from the pot, and place on a plate/cutting board; blow on it so it cools a bit, then with your thumb, press down gently on one of the beans to see if it gets ‘smashed’
- If so, the beans are done
- If not, return the beans to the pot and continue to simmer for another 10 min and check again.
- Check the water level – if needed, add only 1/2 cup boiling water at this stage- not 1 cup as described earlier.
- you don’t want to have too much bean broth left at the end
- Check the water level – if needed, add only 1/2 cup boiling water at this stage- not 1 cup as described earlier.
- Repeat until beans are easily mashed when pressed with your thumb
- This may take up to 2 hours total from the time you started cooking the beans
- Continue to cook on low heat until most of the liquid has dried up – stir frequently to prevent sticking and burning on the bottom
- Â it’s OK to stop heating when you have about 1/2 up liquid left in the pot
- Remove 2-3 beans from the pot, and place on a plate/cutting board; blow on it so it cools a bit, then with your thumb, press down gently on one of the beans to see if it gets ‘smashed’
- Cook for about 30-40 min, stirring periodically to distribute heat evenly and also to check on the cooking water level
- Transfer the cooked beans to your salad serving bowl and cool them till they are lukewarm (25-30 min), then add the pickled jalapenos and pickle juice.
- Continue with the main recipe directions.
- Transfer the soaked beans to the ceramic insert of a small crock-pot/slow-cooker
- Add 1 cup of boiling water (heated separately) to the beans
- Start heating: setting on High
- Add the spices : bay leaf, cinnamon stick, fennel seeds, cumin seeds
- Stir, cover and cook till tender – may take 3-4 hours
- Stir periodically
- Start checking for done-ness after about 1 hour: do the thumb-mash test
- Remove 2-3 beans from the pot, and place on a plate/cutting board; blow on it so it cools a bit, then with your thumb, press down gently on one of the beans to see if it gets ‘smashed’
- If so, the beans are done
- If not, return the beans to the pot and continue to simmer for another 20 min and check again.
- Check the water level – if needed, add only 1/2 cup boiling water at this stage
- you don’t want to have too much bean broth left at the end
- Check the water level – if needed, add only 1/2 cup boiling water at this stage
- Repeat until beans are easily mashed when pressed with your thumb
- Remove cover and continue to simmer to let some of the liquid dry out
- stir frequently to prevent sticking and burning on the bottom
- Â Turn heat off when you have about 1/2 up liquid left in the pot
- Remove 2-3 beans from the pot, and place on a plate/cutting board; blow on it so it cools a bit, then with your thumb, press down gently on one of the beans to see if it gets ‘smashed’
- Transfer the cooked beans to your salad serving bowl and cool them till they are lukewarm (25-30 min), then add pickled jalapenos and pickle juice.
- Continue with the main recipe directions.
Quick Jalapeno Pickle:
If you don’t have pickled Jalapenos, it is easy to make some in just a few minutes.- Wash and slice one small-medium jalapeno or other medium-hot pepper
- I do not recommend using extra-hot chilli peppers
- be careful to wash your hands thoroughly afterwards
- if you accidentally touch your eyes, nose or mouth while cutting the peppers, it will cause a very intense burning sensation!
- Place in a microwave-safe bowl, sprinkle about 1/16 tsp salt and a few cumin seeds( 8-10 seeds); sprinkle a little water on top (about 1 tbsp) stir, cover and microwave on Hi for 30 seconds.
- Remove from microwave, cool for 2-3 min and add 1/4 cup apple cider vinegar and stir. Set aside for 10-12 min, then use as directed.
- OK to use another vinegar, such as Rice vinegar, White or Red wine vinegar, malt vinegar, etc.
- Store unused pickle in a glass jar with a well-fitting lid
- do NOT use a plastic jarÂ
- use leftover pickle within 2-3 weeks
Storing Leftovers:
Transfer leftover salad to a glass/ceramic lidded container. I do not recommend using a plastic container. In Refrigerator: Consume within 2-3 days To serve: remove from the refrigerator and set on the counter for 10-15 min to bring to room temperature.- If in a hurry, microwave at 30% power (defrost setting) for about 1 minute or less.
- Â Do not microwave on Hi
I have never thought of making a salad out of black beans, apples, celery leaves, and pickled jalapenos before. After trying it though, I will definitely be making this salad again in the future. It is quick and simple without too many ingredients, or ways that the ingredients need to be prepared in. I had several of my family members try it, and they stated that it was a lot better than they had originally expected.
I’m so glad you liked this rather unusual combination of ingredients… Thanks for the thoughtful and kind review and star rating! Hope you try some other recipes I’ve posted as well. There are lots of really easy recipes that you can make and share with friends and family. 🙂