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Black Bean, Corn and Bell Pepper Salad

 
Black Bean, Corn and Bell Pepper Salad
125

Black beans and fresh veggies make a delicious, refreshing yet whole some salad. Serve it as a side dish or a simply delicious main dish with some good quality bread.

Yield

6

servings

Prep

9

min

Cook

8

min

Ready

18

min

Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

Ingredients

For the dressing:
1 small garlic cloves
*
1 pinch salt
plus 2 teaspoons
*
3 tablespoons lime juice
about 1 1/2 each limes
2 teaspoons kosher salt
¼ teaspoon chili powder
or as needed
*
3 ½ tablespoons olive oil, extra-virgin
For the salad,
1 cup corn
fresh, from about 2 ears, or frozen and thawed
1 each orange bell pepper
diced
*
½ small red onion
finely chopped, about 1/4 cup
1 tablespoon olive oil
15 ounces black beans
1 can, drained and rinsed
kosher salt
to taste
*
black pepper
freshly ground to taste
*
1 cup cherry tomatoes
halved
1 small avocados
hass, halved, seeded and diced
*
¼ cup cilantro
freshly chopped, both leaves and stems

Directions

For the dressing:

Smash the garlic clove, sprinkle with a pinch of the salt, and, with the flat side of a large knife, mash and smear the mixture to a coarse paste.

Mix together the garlic paste, lime juice, salt and chili powder together in a bowl.

Gradually add the olive oil and whisk, starting with a few drops and then pouring the rest in a steady stream.

For the salad:

Heat a skillet over medium high heat, add the oil and cook the corn, bell pepper, and onions until beginning to brown, about 5 minutes.

Stir in the black beans and cook until warm, 3 to 5 minutes.

Pour the dressing over and toss to coat evenly.

Adjust seasoning with salt and pepper if desired.

Remove from the heat and gently fold in the tomatoes, avocado, and cilantro.

Serve.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 155g (5.5 oz)
Amount per Serving
Calories 19148% of calories from fat
 % Daily Value *
Total Fat 10g 16%
Saturated Fat 1g 7%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 795mg 33%
Total Carbohydrate 7g 7%
Dietary Fiber 6g 24%
Sugars g
Protein 12g
Vitamin A 7% Vitamin C 15%
Calcium 3% Iron 8%
* based on a 2,000 calorie diet How is this calculated?

 

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