corn and black bean summer salad

Posted by on Aug 13, 2012 in salads, vegetables | 0 comments

Thank goodness our back patio is shaded most of the day from the oppressive Texas heat because we love to be outside, in the pool, and grilling for dinner.  We make this as a tasty side salad to go with grilled chicken or fish, but I also enjoy it garnished with avocado (of course!) and shrimp as a stand alone dish.

Corn is in season and plentiful at our local grocery stores right now, and this recipe is a fun alternative to eating it on the cob.  Adding fresh sweet corn to any dish or serving it on its own is a great way to incorporate more whole grains into your diet along with fiber and folate, which has been linked to a lower risk of heart disease, diabetes, certain cancers and other health problems.  Whole grains also give us other important nutrients, such as selenium, potassium and magnesium, and corn in particular is one of the best sources of the antioxidants lutein and zeaxanthin that help promote healthy vision and protect the eyes.  So, add a little sweet corn to your diet this summer!

corn and black bean summer salad
Author: 
Recipe type: salad, side dish
 

Ingredients
  • 4 ears of corn, cooked or grilled and kernels removed from cob
  • 1½ cups of black beans, soaked and cooked according to package directions
  • 1 bunch green onions, sliced
  • ½ cup diced red bell pepper
  • 1 small cucumber, diced
  • 2 tablespoons balsamic vinegar
  • juice of 1 lime
  • 2 cloves minced garlic
  • ¼ teaspoon ginger
  • ¼ teaspoon sea salt
  • 2 tablespoons olive oil
  • optional garnishes: cilantro, avocado, shrimp

Instructions
  1. In a medium bowl, combine corn, beans, onion, red bell pepper, and cucumber.
  2. In a small bowl, whisk together vinegar, lime juice, garlic, ginger, sea salt, and olive oil.
  3. Pour dressing over salad and stir to combine.
  4. Refrigerate for 2 hours for the flavors to set in, and stir once during that time.
  5. Shortcut: use 2 cans corn and 1 can black beans.

Notes
To grill corn, preheat the grill and soak the cobs in cold water. Peel back the husks, remove as much silk as possible, then pull the still-attached husks back up over the cob. Tie the ends to keep the husks secure if you need to. After 20 minutes, remove the corn from the water, shake off any excess, and place directly on the grill with the husks intact. Grill them for about 15 to 20 minutes, rotating periodically. Remove the husks before eating.

 

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