3 Way - Black Bean & Summer Corn Salad
Nutritional Info
- Servings Per Recipe: 16
- Amount Per Serving
- Calories: 82.9
- Total Fat: 2.2 g
- Cholesterol: 0.0 mg
- Sodium: 530.2 mg
- Total Carbs: 14.6 g
- Dietary Fiber: 3.5 g
- Protein: 3.6 g
View full nutritional breakdown of 3 Way - Black Bean & Summer Corn Salad calories by ingredient
Introduction
The Basic recipe is our favorite summer picnic or BBQ dish when fresh white corn is plentiful, but I have the alternate ingredients in my pantry year round. It can be served either as a salsa with tortilla chips or as a side dish.See variations below. The Basic recipe is our favorite summer picnic or BBQ dish when fresh white corn is plentiful, but I have the alternate ingredients in my pantry year round. It can be served either as a salsa with tortilla chips or as a side dish.
See variations below.
Number of Servings: 16
Ingredients
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BASIC RECIPE:
2 cans Bush's Black Beans, rinsed and drained
3 cups fresh steamed or grilled corn, cut from the cobb OR 2 cans of corn, rinsed and drained
1 large tomato, seeded and chopped
1 cup red onion, finely chopped
1 jalapeno, seeded, ribs removed, finely minced
3 TB chopped cilantro
juice of 1/2 small lime
1/4 cup red wine vinegar
2-3 TB olive oil
1/4 tsp cayenne pepper (or more to taste)
1/2 tsp garlic powder
2 tsp cumin
salt and pepper to taste
VARIATIONS: (Not in calorie calculations!)
2. Grill corn and cut from cobb as soon as your able to handle without burning your hands. Combine half of recipe above with 2 cups hot steamed brown rice and 1 small avocado, diced. Stir well so avocado will turn warm and creamy. Serve warm over shredded lettuce for a wondeful but unique main course summer salad.
3. Omit tomato, reduce onion & cumin by 1/2 and add 1 cup of diced fresh mango or pineapple. Use as a topping for grilled fish or chicken breasts seasoned with cumin and paprika.
Directions
Makes approximately 16 - 1/2 cup servings
Rinse and drain beans and corn if using canned. Combine all ingredients in a large mixing bowl. Stir well to combine. Adjust seasonings.
Number of Servings: 16
Recipe submitted by SparkPeople user KCOPELAND0417.
Rinse and drain beans and corn if using canned. Combine all ingredients in a large mixing bowl. Stir well to combine. Adjust seasonings.
Number of Servings: 16
Recipe submitted by SparkPeople user KCOPELAND0417.
Member Ratings For This Recipe
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