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AMERICAN HEALTH & NUTRITION

Black Bean & Corn Salad

Black-Bean Corn Salad
1 cup black beans, canned or fresh* 1 Tbspn olive oil
1 cup fresh or frozen corn, thawed 1 Tbspn apple cider vinegar (optional)
½ cup chopped sweet peppers 1 roma tomato chopped
½ onion chopped ¾ cup chopped fresh cilantro
2 Tbspn lemon juice ½ tspn salt (optional)
1 Haas avocado diced

Serves 4.

  1. Mix beans, corn, onion, tomato and peppers.
  2. Add salt and vinegar if desired.
  3. Add lemon juice and oil. Add avocado and cilantro.
  4. Serve with whole grain chips, quinoa or green salad.

* For dry beans: Boil 2 minutes, soak 2 hours to overnight; then boil 2 or more hours. Dry beans must be soaked for at least 2 hours before cooking or they will be indigestible due to a carbohydrate that has to be broken down through soaking.

Nutrition Content Per Serving

Calories: 220, Total Fat: 13 g, Saturated Fat: 2 g, Total Carbohydrates: 24 g, Sugar: 52 g, Sodium: 330 mg, Total Fiber: 8 g, Total Protein: 7 g, Total Iron: 2 mg