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May 18, 2020

Black Bean Succotash Salad

a black bean salad with peppers, onion, grilled corn and cherry tomatoes

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Makes 6 ½ cups

 

When the warm weather starts to hit I head into my kitchen and start making bean salads. They are super easy to make, full of the yum factor and economical. Bonus in the waste not want not category, they taste even better the next day.

This main course salad is vegetarian, vegan, lactose free and gluten free.

Salad Dressing:

Zest of one lime zest

¼ cup fresh lime juice

3 Tbsp canola oil or extra virgin olive oil

1 large clove garlic, minced – you can adjust, but I love garlic

¼ tsp ground coriander

¼ tsp red pepper flakes

1/8 tsp table salt

 

Salad:

2 cups corn – fresh grilled or boiled, approx. 2 large cobs, or frozen thawed – see below

One – 19 fl. oz./540 mL can black beans, rinsed and well drained – see below

2 cups grape or sweet angel tomatoes or cherry, cut in half

1 large orange pepper, diced

½ cup diced red onion or green onion sliced thinly

1 cup chopped cilantro

 

  1. Make the Salad Dressing: in a large bowl whisk together lime zest, lime juice, oil, garlic, coriander, red pepper flakes and salt.
  2. Add corn, black beans, tomatoes, pepper, onion and cilantro and toss well. If you had a can of black beans in your fridge chilling, then serve right away, if not chill for at least 1 hour and then serve.

Makes 6 ½ cups

One serving = 1 heaping cup

Per 1 heaping cup serving: 202 Calories, 7.4 g Total Fat, 0.6 g Saturated Fat, 0 Trans Fat, 0 mg Cholesterol, 186 mg Sodium, 27.4 g Carbohydrate, 6 g Fibre,

6 g Sugars, 0 g Added Sugars, 8.4 g Protein, 808 mg Potassium

Carbohydrate Choice = 1.5 choices

 

Professional home economist tips:

  • When the corn isn’t in season feel free to use frozen corn. To thaw: place corn in a strainer, run under warm water. Drain well. Place corn in a hot non-stick skillet and toast until slightly blackened. Cool and add to the salad.

 

  • In the warmer months I keep a can of unopened black beans and chickpeas in fridge. When it’s too hot to cook or when I want to make a quick bean salad the beans are already cold and ready to add to the salad. Open the can, rinse, drain well and pop them into a salad.

 

  • When its over 34°C in Toronto, Ontario I tend lose it. My grip on reality becomes tenuous, I’m crabby and the thought of standing in front of the stove or the BBQ makes me want to scream. I’m basically hanging on by a thread. One especially humid day I created #TooHotoFBombCook on Instagram to describe my inner most feelings when the humidex takes on a life of its own. This salad was one of the creations I posted when it was #TooHotoFBombCook to raves and a couple of halleluiahs.

 

For more fibre rich and fabulous recipes check out Peace, Love and Fibre my latest best selling cookbook. Available at Indigo.ca  or Amazon.ca 

Catch me Wednesday nights on my Facebook Fan page mairlyn.smith I’ll be making this salad on Wednesday May 19 at 8 pm EDT.

 

One Comment on “Black Bean Succotash Salad

[…] Try incorporating the pulses: beans, lentils, chickpeas, soy or split peas to your weekly menu. They are economical and can help extend other protein sources like beef, poultry and pork when combined. I add lentils to my meat sauce to add extra zinc, to extend the meat sauce and to add fibre. I add chickpeas to a chicken curry for the same reasons. Or eat as is. The summer weather is approaching and having bean salads as a dinner option is a great way to reduce our food dollar and get a big hit of fibre. I keep a can of unopened chickpeas, white beans and black beans in my fridge during the summer months. That way if I want a bean salad that night the beans are already cold. Here’s my recipe for Black Bean Succotash Salad.  […]

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