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Blueberry, Roasted Corn, Soy Bean and Arugula Salad

 
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Fresh blueberries, roasted sweet corn, soy bean, red bell pepper and peppery arugula are tossed with a white wine vinegar-olive oil vinaigrette. It's a light and tasty summer salad that accompanies well with any barbecued dishes.

Yield

4

servings

Prep

10

min

Cook

18

min

Ready

30

min

Low Cholesterol, Trans-fat Free, High Fiber
 

Ingredients

2 cups beans
soy beans, with the shells, fresh or frozen
1 teaspoon olive oil
3 cups corn
fresh or frozen
1 clove garlic
minced
2 each scallions, spring or green onions
sliced
½ teaspoon cumin
ground
¼ teaspoon coriander seeds
ground
*
1 each sweet red bell peppers
cubed
3 cups blueberries
fresh
8 cups arugula (roquette)
prepared, or mixed greens
Dressing:
2 tablespoons olive oil, extra-virgin
1 tablespoon white wine vinegar
1 teaspoon maple syrup
or honey, or suagar
2 each scallions, spring or green onions
sliced
1 clove garlic
minced, optional
4 tablespoons cilantro
freshly chopped, with thin stems
1 x salt and black pepper
to taste
*

Directions

Bring a pot of salted water to a boil, cook soy beans for about 10 minutes.

Drain, rinse under cold water, remove the shells and transfer the cooked soy beans into a large mixing bowl.

Meanwhile heat the oil in a medium nonstick skillet over medium-high heat.

Add the garlic and scallions, stirring constantly, and cook for about 40 seconds until very fragrant.

Stir in the corn, and cook until the corn kernels become brown and most of the liquid has been evaporated, about 8 minutes.

Stir in the cumin and coriander, and cook for another 2 minutes until kernels are well coated.

Remove from the heat, and let cool for a few minutes.

While the corn is toasting in the pan, in a small bow, whisk together all the dressing ingredients until well blended. Season to taste with salt and black pepper.

Add toasted corn, red bell pepper cubes, and blueberries into the same mixing bowl with the soy bean.

Pour most of the dressing over the veggies, and gently toss until well combined.

Leave out about ½ tablespoon of dressing to gently toss with arugula.

Divide the arugula evenly among serving plates.

Place equal amount of dressed corn-blueberry mixture on top of arugula bed.

Serve.

Note: The corn-blueberry-soy sauce mixture can be made 1 day ahead, keep it refrigerated until ready to serve.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 433g (15.3 oz)
Amount per Serving
Calories 38827% of calories from fat
 % Daily Value *
Total Fat 12g 18%
Saturated Fat 2g 11%
Trans Fat 0g
Cholesterol 9mg 3%
Sodium 553mg 23%
Total Carbohydrate 23g 23%
Dietary Fiber 14g 57%
Sugars g
Protein 25g
Vitamin A 38% Vitamin C 109%
Calcium 13% Iron 22%
* based on a 2,000 calorie diet How is this calculated?

 

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