
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.
Yield
Makes 4 servings
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.
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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