Southwestern Bean and Corn Salad

Southwestern Bean and Corn Salad

Southwestern Bean and Corn Salad

This outstanding salad is dressed with a mixture of vinegar and honey, which mellows the heat supplied by mustard, cumin and pepper.


Makes 4 servings


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


  1. Combine beans, corn, bell pepper and onions in large bowl.
  2. 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.


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.

Nutritional Information

Serving Size: about 3/4 cup
Calories 163
Calories from Fat 3 %
Total Fat 1 g
Saturated Fat <1 g
Carbohydrate 36 g
Fiber 1 g
Protein 7 g
Sodium 608 mg

Dietary Exchange

Starch 2
Vegetable 1

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