Protein foods are important components of a healthy diet. Meat and seafood are often popular choices, but beans also provide proteins and other nutrients for health. Beans come in different colors, shapes and sizes but they all pack a nutrient punch.

Beans are rich in carbs for energy, proteins for growth and maintenance, and fiber for healthy digestion. They provide iron, potassium, and folic acid for health. Beans naturally contain no cholesterol and are very low in sodium. Beans are lower in cost per ounce compared to other protein sources.

Here is a quick and simple black bean recipe, Cajun Caviar. Serve with tortilla scoops for a fun and healthy snack.

Cajun Caviar

8 servings | Time: 15 minutes | Source: LSU AgCenter.

Ingredients

• 1 Tbsp oil
• 1 Tbsp cider vinegar
• 1 Tbsp lemon juice
• 1/2 tsp Dijon mustard
• 1 can black beans
• 3/4 cup corn, rinsed
• 1/2 cup onion, diced
• 1/2 bell pepper, diced
• 1 jalapeño, diced
• 1 cup tomato, chopped
• 1 avocado, diced

Instructions

1. Chop and dice the vegetables.
2. Combine oil, lemon juice, vinegar, and Dijon mustard. Whisk and add seasoning to taste.
3. Combine vegetables, corn, and beans. Stir well.
4. Serve with whole grain tortilla chips or use for filling in quesadillas, tacos, or burritos.