Thursday, August 23, 2012

Corn and Black Bean Salad


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I have been making this salad for about 4 years now and it’s one of my favorite Summer salads.  I like to use the tomatoes from my garden and if I had a garden with corn, peppers and parsley, I’d use those, too!  Even though it’s approaching the end of the Summer (boooo!), my tomatoes are still growing like crazy; are yours??

I could eat this salad by the spoonful and because there isn’t any fat (no oil!), I certainly can and not feel guilty.  I have also added diced avocado in the past and it’s delicious AND adds healthy fats.  My favorite ways to have it are with Late July Mild Green Mojo Tortilla chips, or on top of a big ol’ green salad with grilled southwestern chicken.  Make it a day ahead and bring along to your next potluck!  However YOU decide to have it is all up to you, but I think you’ll really enjoy it!

Ingredients:
2 – 15 oz cans black beans, drained and rinsed
2 – 15.25 cans corn, drained
1 red pepper, diced (you can use any color pepper you like, I like the added color of using three different types)
1 yellow pepper, diced
1 orange pepper, diced
2 small fresh jalapenos, deseeded and deveined
1/3 cup sliced jarred jalapenos, chopped
1 large shallot, minced
¼ cup flat leaf parsley (you can also use cilantro but I am not a fan), chopped
4 cloves garlic, minced
3 limes, juiced
¼ cup apple cider vinegar
½ tsp of ground cayenne pepper
2 tsp sugar
Salt and Pepper, to taste
2 cups diced tomato (I used the cherry tomatoes from my garden and sliced them in quarters)
Additions:  diced avocado (like the tomatoes, add these right before serving)

Preparation:
Look at the pretty colors!


In a large strainer, drain and rinse beans. 


Once the beans are rinsed, drain the corn into the same strainer.

In a large bowl, combine the beans, corn, peppers, jalapenos, onion, parsley and garlic and mix to combine.


Add the lime juice, apple cider vinegar, cayenne pepper and sugar and stir.  Add salt and pepper to taste.

Cover and place bowl in the refrigerator for at least 2 hours.  Stirring occasionally.  I like to make this a day before which adds even more time for the flavors to come together.

Before serving, mix in the tomatoes (and/or avocados).  Adding the tomatoes last keeps them from becoming mushy.  Stir again to meld the flavors.


Serve with tortilla chips or as a side dish to chicken, fish, or beef.  Try to share…it’ll be hard…but try.


Nutrition:
Serves 12 (approx. 3/4 cup each)
Calories 121 / Carbs 26g / Fat 1g / Protein 5g / Fiber 5g / Sodium 385mg
Leave me a comment to let me know what you think!

1 comment:

  1. Do you use both fresh and jarred jalapenos?

    ReplyDelete

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