Tuesday, July 2, 2013

Corn and Black Bean Salad


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Updated from original post in August 2012:

Ahhhhh...sweet, sweet Summertime!  Time for family reunions, BBQ's, warm nights and lots and lots of friends!

I have been making this salad for about 5 years now and it’s one of my favorite Summer salads.  I LOVE using the tomatoes from my garden and this year I have parsley and a friend with peppers in her garden to use!
 
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 which is 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!  Make if for your 4th of July picnic or cookout!!  However YOU decide to have it is all up to you, but I think you’ll really enjoy it!

This is the dish that my friends ask me to bring DEMAND when we have BBQs...or basically, any other get together where we are eating...which is pretty much most of the time.

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, and some of the juice from the jar
2 large shallots, minced
¼ cup flat leaf parsley (you can also use cilantro but I am not a fan), chopped
4 cloves garlic, minced
2 pints cherry tomatoes, diced (I used the cherry tomatoes from my garden and sliced them in quarters)
3 limes, juiced
1/3 cup apple cider vinegar1 tsp of ground cayenne pepper2 tsp sugarSalt and Pepper, to taste
Additions:  diced avocado (add these right before serving)

Preparation:
Look at the pretty colors!  Chop/dice these babies up by hand or using your handy food processor...I like the relaxation of cutting veggies, but when I'm short on time, I just throw them in there and wham!  All done!


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 avocados if you're using.  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.  I will add this stuff to EVERYTHING.  It's great as a lunch in a wrap, on a burger, in your salad...anything I can add it to, I do.


Nutrition:
Serves 12 (approx. 3/4 cup each)
Calories 121 / Carbs 26g / Fat 1g / Protein 5g / Fiber 5g / Sodium 385mg

Happy Birthday, America!!  Have a safe and wonderful 4th, everyone!


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