Southwestern Corn & Black Bean Salad

Southwestern Corn & Black Bean Salad

Here's a great make-ahead dinner--and leftovers are welcome for lunch the next day. If you make it ahead, don't add the salt and pepper until just before serving. That way, the salt won't render the vegetables soggy and the pepper won't lose its bite. Make It a Meal: Scoop up this salad with warm corn tortillas.

From EatingWell: February/March 2006, The EatingWell Healthy in a Hurry Cookbook (2006)
Yield: 4 servings, 2 cups each
Active Time: 25
Total Time: 25

Ingredients

  1. 3 large ears of corn, husked
  2. 1/3 cup pine nuts
  3. 1/4 cup lime juice
  4. 2 tablespoons extra-virgin olive oil
  5. 1/4 cup chopped fresh cilantro
  6. 1/2 teaspoon salt
  7. Freshly ground pepper, to taste
  8. 2 15-ounce cans black beans, rinsed
  9. 2 cups shredded red cabbage, (see Tip)
  10. 1 large tomato, diced
  11. 1/2 cup minced red onion

Preparation

  1. Bring 1 inch of water to a boil in a Dutch oven. Add corn, cover and cook until just tender, about 3 minutes. When cool enough to handle, cut the kernels from the cobs using a sharp knife.
  2. Meanwhile, place pine nuts in a small dry skillet over medium-low heat and cook, stirring, until fragrant and lightly browned, 2 to 4 minutes.
  3. Whisk lime juice, oil, cilantro, salt and pepper in a large bowl. Add the corn, pine nuts, beans, cabbage, tomato and onion; toss to coat. Refrigerate until ready to serve.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 1 day.
  • Tip: Convenient preshredded cabbage can be purchased, in bags, in the produce section of most supermarkets.

Nutrition

Nutrition Per Serving: 410 calories; 16 g fat (2 g sat, 8 g mono); 0 mg cholesterol; 57 g carbohydrates; 16 g protein; 13 g fiber; 477 mg sodium; 537 mg potassium.

Nutrition Bonus: Vitamin C (80% daily value), Iron (25% dv), Vitamin A (20% dv), Potassium (15% dv).

3 Carbohydrate Serving

Exchanges: 3 starch, 1 vegetable, 2 very lean meat, 2 fat