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News Citrusy Cilantro Highlighted as May Pick of the Month

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Cilantro is a delicious herb that can be used for any meal! Pick some up today.

What’s so great about cilantro?

  • It’s a good source of vitamins K, A and C
  • It’s low in calories
  • Cilantro provides an herb and a spice. The fresh leaves are an herb (cilantro) and the seeds (coriander) are used as a spice.

What’s the best way to eat cilantro?

  • Chop it for salsas and salad
  • Blend into pesto, yogurt dip or hummus

Selection & Preparation

  • Selection: Look for leaves that are deep green in color, firm and crisp texture, and free from yellow or brown spots.
  • Storage: Store in the refrigerator in a plastic bag, best if used within 3 days.
  • Preparation: Wash with cool water just before using, leaves may be used whole or chopped.
  • Cooking: Chop fresh cilantro leaves for immediate use, grind coriander seeds with a mill or mortar and pestle.

Background image: Pick of the month cilantro salad 308 BGC

Cilantro Lime Three-Bean Salad

Recipe from fruitsandveggiesmorematters.org

Ingredients

  • 1 (15 ounce) can black beans
  • 1 (15 ounce) can garbanzo beans
  • 1 (15 ounce) can red kidney beans
  • 1 shallot, finely chopped
  • 1 green bell pepper, chopped
  • 1/2 cup cilantro, finely chopped
  • 2 teaspoons chipotle in adobo sauce*
  • 1 teaspoon sugar
  • 1/2 teaspoon salt
  • Juice of 2 limes
  • Zest of 1 lime

Directions

  1. Drain, rinse and place all beans in a large bowl. Stir in shallot, pepper and cilantro.
  2. In a small dish, stir together the chipotle in adobo sauce*, sugar, salt, lime juice and zest.
  3. Pour the dressing over the beans and stir to coat. Place the bean salad in the refrigerator for at least 15 minutes before serving to let the flavors blend.

*This is the sauce from a can of chipotle peppers in adobo. If you want your salad extra spicy, place the dressing ingredients in a small food processor, and add a whole chipotle pepper with the sauce. Purée and pour over the bean dressing. In a pinch, substitute 1 teaspoon chipotle chili powder for the sauce.

Makes 6 to 8 servings.

Nutrition information per serving

  • Calories: 173
  • Fat: 1g
  • Carbohydrates: 34g
  • Protein:10g
  • Fiber: 10.5g