Basil, Black Bean and Corn Salad
Nutritional Info
- Servings Per Recipe: 7
- Amount Per Serving
- Calories: 164.5
- Total Fat: 8.3 g
- Cholesterol: 0.0 mg
- Sodium: 919.6 mg
- Total Carbs: 23.0 g
- Dietary Fiber: 5.5 g
- Protein: 5.1 g
View full nutritional breakdown of Basil, Black Bean and Corn Salad calories by ingredient
Introduction
I think you could cut the oil down to 1/8 of a cup without really losing any flavor. You can eat right away, but for best results refrigerate for a least a couple of hours. This is even better the next day. I think you could cut the oil down to 1/8 of a cup without really losing any flavor. You can eat right away, but for best results refrigerate for a least a couple of hours. This is even better the next day.Number of Servings: 7
Ingredients
-
15oz can of whole kernal corn, drained
15oz can of black beans, drained and rinsed
14.5 oz can of sliced green beans
14.5 oz can of diced tomatoes, drained
1 can of artichoke hearts, drained and cut up (don't use the marinated ones)
1 small jar of chopped pimiento
1 whole onion chopped, although you may want to reduce the onion or use a red onion instead
Dressing
1/3 cup Splenda No Calorie Sweetener
1/3 cup red wine vinegar or your preferred vinegar
1/4 cup olive oil (you could cut the oil down to 1/8 of a cup without really losing any flavor) garlic powder
salt
course ground black pepper to taste
1 tablespoon of pureed basil
Directions
The calculator wouldn't let me list things in quanities of one can, but I use a 15oz can of whole kernal corn, drained, a 15oz can of black beans, drained and rinsed, a 14.5 oz can of sliced green beans, a 14.5 oz can of diced tomatoes, drained, and a can of artichoked hearts, drained and cut up. I added a small jar of chopped pimiento, instead of the fresh, and one whole onion chopped, although you may want to reduce the onion or use a red onion instead. In a separate bowl, mix 1/3 cup Splenda No Calorie Sweetener, 1/3 cup red wine vinegar or your preferred vinegar, and 1/4 cup olive oil. I do think you could cut the oil down to 1/8 of a cup without really losing any flavor. Add garlic powder, salt, and course ground black pepper to taste. I like about a tablespoon of garlic powder and generous amounts of pepper. For the real zinger, I add about a tablespoon of pureed basil and mix well (I get this in the refrigerated produce section of Target). Put all the canned, drained ingredients in a large bowl. Pour vinegar/oil mixture over the top and stir well. You can eat right away, but for best results refrigerate for a least a couple of hours. This is even better the next day.
It makes a little less than 2 quarts, or about 7 cup-sized servings
Number of Servings: 7
Recipe submitted by SparkPeople user SFISER.
It makes a little less than 2 quarts, or about 7 cup-sized servings
Number of Servings: 7
Recipe submitted by SparkPeople user SFISER.