The Garlicky Tomato and Black Bean Salad is not only a flavorful dish but also a powerhouse of nutrients, thanks to its diverse ingredients. This recipe, which serves two, includes garlic, onion, cherry tomatoes, carrots, eggplant, fresh basil, lemon juice, black beans, vegetable broth, and spices like coriander, turmeric, chili powder, salt, and pepper. It is served with guacamole and jalapeño.

Minced Garlic
Garlic is well-known for its health benefits, including its ability to boost the immune system. It contains compounds with potent medicinal properties, such as allicin, which has been shown to have antimicrobial and anti-inflammatory effects. Garlic is also rich in vitamins C and B6, manganese, and selenium.

Chopped Onion
Onions are a great source of antioxidants, particularly quercetin, which has anti-inflammatory and antihistamine effects. They are also rich in vitamin C, B vitamins, and potassium. Onions can help improve heart health by reducing cholesterol levels and lowering blood pressure.

Cherry Tomatoes
Cherry tomatoes are packed with vitamins A and C, potassium, and antioxidants like lycopene. Lycopene is particularly beneficial for heart health and has been linked to reduced risk of certain cancers. Tomatoes also support skin health and boost the immune system.

Diced Carrot
Carrots are an excellent source of beta-carotene, which the body converts into vitamin A. This vitamin is crucial for eye health, immune function, and skin health. Carrots also provide fiber, vitamin K, and potassium.

Diced Eggplant
Eggplants are rich in fiber, vitamins B1 and B6, and potassium. They also contain antioxidants like nasunin, which is found in the skin and has been shown to protect brain cell membranes from damage. Eggplants support heart health and digestion.

Chopped Fresh Basil
Basil is a good source of vitamins A, C, and K, as well as manganese, iron, calcium, and magnesium. It has anti-inflammatory and antibacterial properties and can aid in digestion and support cardiovascular health.

Black Beans
Black beans are high in protein and fiber, providing around 15 grams of each per cooked cup. They are also rich in iron, magnesium, and folate. The combination of protein and fiber helps to keep you full and supports healthy digestion.

Guacamole and Jalapeño
Guacamole, made from avocados, is rich in healthy monounsaturated fats, fiber, potassium, and vitamins C, E, K, and B-6. Jalapeños add a spicy kick and contain capsaicin, which has been linked to pain relief, improved metabolism, and cardiovascular health.

Overall, the Garlicky Tomato and Black Bean Salad is a nutrient-dense dish that supports various aspects of health, from boosting immunity to promoting heart health and aiding digestion.