Food

#SundayCookingAdventures: Corn and Bean Salad

2014-08-10 15.17.46

Salads are great in the summertime, even for people like me who don’t necessarily love them. This salad required virtually no cooking and was full of nutritious ingredients, so I was in.

It’s a bean salad from EatingWell magazine, which is a good source of healthy, gee-I-haven’t-tried-this-before recipes. If you’ve never read it, check it out. It’s full of good articles about the latest on nutrition and health.

This bean salad is not like most. It’s made with corn cut off the cob, black beans, onions, tomatoes and pine nuts. Surprisingly, it does not contain vinegar — one of the reasons I decided to try it. The dressing is made with olive oil, lime juice and cilantro. If you don’t like cilantro, you can swap out parsley, but I enjoyed it. If you like a stronger flavor instead of the lime, you can use lemon juice. If you’re on Weight Watchers, this salad contained only 7 PointsPlus and gives a huge 2-cup portion. Add bread and it’s an entire meal.

Here is the link to Southwestern Corn and Black Bean Salad from Eating Well Magazine, Feb-Mar 2006.

Hope you enjoy it. Let me know how it turns out.

Southwestern Corn and Black Bean Salad
Makes four 2-cup servings

Ingredients
3 large ears of corn, husked
1/3 cup pine nuts
1/4 cup lime juice
2 tablespoons extra-virgin olive oil
1/4 cup chopped fresh cilantro
1/2 teaspoon salt (I omitted this)
Freshly ground pepper, to taste
2 15-ounce cans black beans, rinsed
2 cups shredded red cabbage
1 large tomato, diced
1/2 cup minced red onion (I used a regular onion, and about a cup — it’s what I had.)

Method
1) Bring 1 large pot of water to boil. Add corn, turn off water, let sit for 10 minutes. Remove corn to a plate. When cool enough to handle, cut the kernels from the cobs using a sharp knife.
2) Meanwhile, place pine nuts in a small dry skillet over medium-low heat and cook, stirring, until fragrant and lightly browned, 2 to 4 minutes.
3) Whisk lime juice, oil, cilantro, salt and pepper in a large bowl. Add the corn, pine nuts, beans, cabbage, tomato and onion; toss to coat. Refrigerate until ready to serve.



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