Most vegetables should be eaten raw for maximum nutrition. But there are exceptions, like tomatoes. One key nutrient of tomatoes is lycopene, which is one of the rare antioxidants that happens to increase when heated. I therefore heated the tomatoes with the beans here, but kept everything else raw. If I would let a professional nutritionist take a look at this, I am pretty confident it would get five out of five points: lots of greens (the healthiest one can eat), lots of heated lycopene (tomatoes), good fats from the avocado, inflammation-busting raw onion, garlic and ginger, and good proteins in the beans.
Nutritious Chili Salad [Vegan]
- 1 can black beans
- 2 tomatoes, chopped into small pieces
- ⅓ cup tomato paste
- 1 tbsp. cumin powder
- ½ cup water (a little more if needed)
- ⅓ tsp salt
- 1 clove garlic, very finely chopped
- 1 small red onion, very thinly sliced
- 1 thumb-sized piece of ginger, very finely chopped, or even better shredded
- Lots of baby spinach, approximately 3 cups
- 1 large handful of coriander, finely chopped (stems included)
- 1 spring onion, finely chopped (the greens included)
- 1 avocado, chopped into chunks
- Juice from ½ lime
- Bring a pan or a pot to medium heat and add the beans, chopped tomatoes, tomato paste, cumin powder, water and salt. Let it boil for five minutes on low heat (until most water has evaporated). Add a little more water if needed for consistency.
- Add all the raw salad ingredients to a salad bowl apart from the lime. Top with the hot chili, toss, squeeze over the lime, and serve immediately.