dish
Black Bean, Fresh Corn and Red Pepper Salad

6
Serves
300
Calories
14
Nutrients
11
Vitamins

Ingredients

1/3 cup cider vinegar
3 tablespoons light corn syrup
1 tablespoon coarse-grained mustard
1 teaspoon canola oil
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 small red onion , diced
2 cups canned black beans , drained and rinsed
1 cup fresh sweet corn kernels , cooked and cooled ( or frozen)
1 large red bell pepper , trimmed and diced
2 tablespoons chopped, fresh parsley

Cooking Instructions

1. In a large bowl, whisk together the vinegar, corn syrup, oil, salt and pepper. Add the onion and black beans.

2. Cook the corn kernels in a small saucepan of boiling salted water until tender, about 3 minutes. Remove the kernels with a slotted spoon and plunge them into an ice bath to stop the cooking process. Pat dry and add to the onion mixture.

3. Add the red pepper to the onion mixture along with the parsley. Toss well. Adjust the salt and pepper to taste.

Serving Size: about 3/4 cup

Nutrition Information

Number of Servings: 6
Calories
300
Protein
16 g
Total Carbohydrate
58 g
Dietary Fiber
12 g
Soluble Fiber
1 g
Insoluble Fiber
9 g
Sugar
17 g
Total Fat
2 g
Saturated Fat
0 g
Monounsaturated Fat
1 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
0 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
20 %
Percent Calories from Carbohydrate
74 %
Percent Calories from Fat
6 %
Vitamin A
145 IU
Vitamin B1- Thiamin
86 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
2 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Biotin
0 mcg
Vitamin C
24 mg
Vitamin D
0 IU
Folate
0 mcg
Vitamin E
0 IU
Vitamin K
0 mcg
Pantothenic Acid
1 mg
Calcium
97 mg
Iron
4 mg
Phosphorus
256 mg
Potassium
1137 mg
Sodium
256 mg
Zinc
2 mg