Southwestern Bean and Corn Salad
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Southwestern Bean and Corn Salad
YIELD Makes 4 servings
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This outstanding salad is dressed with a mixture of vinegar and honey, which mellows the heat supplied by mustard, cumin and pepper.
INGREDIENTS
| 1 | can (15-1/2 ounces) pinto beans, rinsed and drained |
| 1 | cup fresh corn kernels (about 2 ears) or thawed frozen corn |
| 1 | red bell pepper, finely chopped |
| 4 | green onions, finely chopped |
| 2 | tablespoons cider vinegar |
| 2 | tablespoons honey |
| 1/2 | teaspoon salt |
| 1/2 | teaspoon ground mustard |
| 1/2 | teaspoon ground cumin |
| 1/8 | teaspoon ground red pepper |
PREPARATION:
- Combine beans, corn, bell pepper and onions in large bowl.
- Blend vinegar and honey in small bowl until smooth. Stir in salt, mustard, cumin and red pepper. Drizzle over bean mixture; toss to coat. Cover; refrigerate 2 hours. Serve on lettuce leaves, if desired.
Note
Canned beans are high in sodium. However, researchers have found that rinsing canned beans under running water for 1 minute eliminates up to 40 percent of the sodium.
This recipe appears in:
Southwestern
NUTRITIONAL INFORMATION:
| Serving Size: | about 3/4 cup |
| Sodium | 608 mg |
| Protein | 7 g |
| Fiber | 1 g |
| Carbohydrate | 36 g |
| Saturated Fat | <1 g |
| Total Fat | 1 g |
| Calories from Fat | 3 % |
| Calories | 163 |
DIETARY EXCHANGE:
| Vegetable | 1 |
| Starch | 2 |
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