There’s nothing like fresh corn from the Farmer’s Market this time of year! Usually we grill our corn, but we didn’t have time over the weekend, so I microwaved* it. I used the left-over corn in this recipe.
BLACK BEAN & CORN SALAD
1 (19 oz.) can low sodium black beans, rinsed and drained**
1 ½ cups cooked corn (grilled or frozen)
1/3 cup diced red onion
1/3 cup fresh, store-bought salsa
Juice of 1 lime
1 teaspoon olive or canola oil
1/3 cup chopped fresh cilantro
Pinch of salt and black pepper
- In a medium-large bowl, combine the black beans, corn, red onion, and salsa.
- Add lime juice, oil and cilantro. Stir to combine.
- Sprinkle with salt and pepper. Stir and let stand for 15- 30 minutes for flavors to blend. Serve.
Makes 4 cups.
Many people avoid corn because they’ve heard “it’s a starchy vegetable”, which somehow makes it “bad”. In combination with other non-starchy vegetables, it's a great choice. Here are some of the great nutrients in this salad: fiber and B vitamins from the corn along with more fiber, protein and many minerals (folate, manganese, magnesium and iron to name a few) from the black beans. ENJOY!
*To microwave fresh corn, sprinkle it with salt and pepper, then wrap it in waxed paper. Microwave on HIGH 1 ½ – 2 minutes per ear of corn (i.e. 6 – 8 minutes for 4 ears of corn), depending on how well you like your corn cooked. I like it crunchy, so I go with the shorter cooking time.
**I recommend rinsing and draining the beans to remove most of the gas-producing effect of the beans. It also removes 40-50% of the sodium if you are using regular beans. I recommend low sodium beans because you are then in control of how much salt goes into the dish. Add just enough salt to enhance the flavor without overdoing it.