dish
Corn and Black Bean Salad with Cilantro Dressing

8
Serves
194
Calories
13
Nutrients
12
Vitamins

Ingredients

1 16-ounce can black beans rinsed and drained ( or half a bag dry, cooked until tender)
4 ears corn (or one bag frozen corn kernals)
1 small red onion , peeled and finely diced
2 tablespoons Dijon mustard
1/2 cup balsamic vinegar
1/4 cup lime juice
3 cloves garlic , peeled and finely minced
1/2 tablespoon ground cumin
1/4 cups olive oil
1/2 cup chopped cilantro , plus 1/4 cup more for garnish

Cooking Instructions

For the Salad:

1. Drop the corn in boiling water for 3-4 minutes. Plunge into ice water, then, when cool, slice off the kernals. Combine twith the black beans. Add the red bell pepper, yellow bell pepper, carrots, green onions, and red onion. Mix well.

For the Dressing:

2. In a food processor or blender, combine the mustard, balsamic vinegar, lime juice, garlic and cumin. Combine well. With machine running, drizzle in olive oil. Taste for seasoning and add salt and pepper as needed. Add the chopped cilantro and process for five seconds.

3. Pour the dressing over the salad ingredients as needed. You might not need it all. Taste again for seasoning, adding additional lime juice, salt and pepper as needed.

4. Top salad with additional chopped cilantro as a garnish.

Serving Size: 1 salad plate

Nutrition Information

Number of Servings: 8
Calories
194
Protein
6 g
Total Carbohydrate
28 g
Dietary Fiber
6 g
Soluble Fiber
0 g
Insoluble Fiber
1 g
Sugar
9 g
Total Fat
8 g
Saturated Fat
1 g
Monounsaturated Fat
5 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
0 mg
Percent Calories from Protein
12 %
Percent Calories from Carbohydrate
53 %
Percent Calories from Fat
36 %
Vitamin A
6426 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
1 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Biotin
1 mcg
Vitamin C
89 mg
Vitamin D
0 IU
Folate
17 mcg
Vitamin E
1 IU
Vitamin K
35 mcg
Pantothenic Acid
0 mg
Calcium
56 mg
Iron
2 mg
Phosphorus
36 mg
Potassium
361 mg
Sodium
357 mg
Zinc
0 mg