Grilled Avocado with Black Bean Salsa is a delicious and nutritious dish that combines the creamy richness of grilled avocados with a zesty and flavorful black bean salsa. This dish is a perfect blend of flavors and textures, making it a popular choice for those who appreciate both taste and health benefits.
History:
The exact origin of Grilled Avocado with Black Bean Salsa is not well-documented, but it’s likely a modern creation that draws inspiration from Mexican and Tex-Mex cuisine. Avocados have been consumed in various forms for centuries in Central and South America, and the combination of avocados with beans, tomatoes, and spices reflects the influence of Mexican flavors.
Components:
- Avocados: You’ll need ripe avocados, preferably with a firm texture to withstand grilling.
- Black Bean Salsa: The salsa typically consists of black beans, diced tomatoes, red onion, cilantro, lime juice, cumin, and chili powder.
- Olive Oil: For brushing the avocados before grilling.
- Salt and Pepper: To season the avocados.
Steps to Prepare Grilled Avocado with Black Bean Salsa:
Note: This recipe serves as a general guideline. You can adjust quantities and ingredients based on your preferences.
Step 1: Prepare the Black Bean Salsa
- Drain and rinse the black beans.
- In a bowl, combine the black beans, diced tomatoes, finely chopped red onion, chopped cilantro, lime juice, ground cumin, and a pinch of chili powder.
- Season with salt and pepper to taste.
- Mix well and set aside to let the flavors meld.
Step 2: Grill the Avocado
- Preheat your grill to medium-high heat.
- Cut the avocados in half and remove the pits.
- Brush the cut sides of the avocados with olive oil to prevent sticking.
- Place the avocados, cut side down, on the grill grates.
- Grill for about 2-3 minutes or until you see grill marks and the avocados have softened slightly.
- Remove them from the grill and set them aside.
Step 3: Assemble the Dish
- Place the grilled avocado halves on a serving platter, cut side up.
- Fill the center of each avocado with a generous spoonful of the prepared black bean salsa.
Step 4: Serve
- Garnish with extra cilantro and lime wedges if desired.
- Serve immediately while the avocados are still warm.
Time Needed:
The preparation and cooking time for Grilled Avocado with Black Bean Salsa can vary, but on average, it takes approximately 30-40 minutes from start to finish. This includes prep time for the salsa, grilling the avocados, and assembling the dish.
Enjoy this delightful and nutritious dish that combines the smoky goodness of grilled avocados with the fresh and tangy flavors of black bean salsa. It’s a perfect appetizer or side dish for your next meal.
Certainly, here are the nutrition facts and some health information for Grilled Avocado with Black Bean Salsa:
Nutrition Facts (Approximate Values per Serving):
- Calories: 250-300 kcal
- Total Fat: 15-20 grams
- Saturated Fat: 2-3 grams
- Monounsaturated Fat: 10-12 grams
- Polyunsaturated Fat: 2-3 grams
- Sodium: 200-300 mg (may vary depending on salt usage)
- Total Carbohydrates: 25-30 grams
- Dietary Fiber: 10-12 grams
- Sugars: 2-3 grams
- Protein: 5-7 grams
- Vitamin C: 15-20% of the Daily Value (DV)
- Vitamin A: 5-7% of DV
- Calcium: 3-5% of DV
- Iron: 10-12% of DV
- Potassium: 700-800 mg
- Healthy Fats: Avocados provide monounsaturated and polyunsaturated fats, which are heart-healthy and may help lower bad cholesterol levels.
Health Information:
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Heart Health: Avocados are rich in monounsaturated fats, which are beneficial for heart health. They can help reduce bad cholesterol levels and lower the risk of heart disease.
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Fiber: The dish is high in dietary fiber, primarily from the black beans and avocados. Fiber aids digestion, helps maintain stable blood sugar levels, and can contribute to a feeling of fullness, which may assist with weight management.
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Vitamins and Minerals: Grilled Avocado with Black Bean Salsa is a good source of vitamins such as vitamin C, vitamin A, and minerals like potassium and iron. Vitamin C supports the immune system and skin health, while potassium helps regulate blood pressure and muscle function.
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Protein: Black beans are a source of plant-based protein, making this dish suitable for vegetarians and vegans. Protein is essential for muscle repair and overall body function.
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Low in Unhealthy Ingredients: This recipe is generally low in unhealthy ingredients like saturated fats and added sugars, making it a healthier choice compared to many processed snacks and appetizers.
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Antioxidants: The black bean salsa contains ingredients like tomatoes and cilantro, which provide antioxidants that help protect cells from damage and support overall health.
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Calorie Control: The calorie content may vary based on serving size and ingredient quantities. By controlling portion size, you can manage calorie intake to fit your dietary needs.
It’s important to note that while Grilled Avocado with Black Bean Salsa offers several health benefits, portion control and overall dietary balance are key to a healthy lifestyle. Enjoying this dish as part of a balanced diet can be a flavorful and nutritious addition to your meals.
