Southwestern Bean and Corn Salad
Cite This!
Please copy/paste the following text to properly cite this HowStuffWorks article:
the Editors of Publications International, Ltd.. "Southwestern Bean and Corn Salad" 31 August 2006. HowStuffWorks.com. <http://recipes.howstuffworks.com/southwestern-bean-and-corn-salad-recipe.htm> 17 May 2012.
Cite
Southwestern Bean and Corn Salad
YIELD Makes 4 servings
See Cooking Videos
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 |
You Might Also Like
Barbecued Pork Tenderloin Sandwiches
Contrary to popular belief, Southern cuisine does not have to involve frying everything (but it helps in many cases). Learn the secrets of country cooking with our Southern recipes. Y'all enjoy.
Galveston Shrimp Salad
Learn how to make authentic Southwestern foods by following our easy-to-cook recipes that will help to spice up your next meal.
