Black Bean and Corn Salad

 
Posted9/25/2019 6:00 AM

2 teaspoons ground cumin (or to taste)

1 teaspoon minced garlic

                                                                                                                                                                                                                       
 

Juice from 1 fresh lime

1½ teaspoons sea salt

¾ teaspoon fresh ground black pepper

2 tablespoons good-quality olive oil

2 (15.5-ounce) cans organic black beans, drained

2 cups frozen corn kernels, defrosted

1-pound organic cherry tomatoes, rinsed and cut in halves

1 large red bell pepper, finely diced

1 jalapeno pepper, seeds, and stem removed, minced

1 large red onion, finely chopped

¾ cup finely chopped fresh flat-leaf parsley

To a large bowl add the garlic, cumin, lime juice, salt, pepper, and olive oil and whisk together until combined. Add the beans, corn, tomatoes, bell pepper, jalapeno pepper, onion, and parsley., and fold together to combine. (If salad is not to be served immediately, wait until just before serving to add the tomatoes.)

Serves 6

Nutrition values per serving: 235 calories(20 percent from fat), 5.2 g fat(0.7 g saturated fat), 38.4 g carbohydrates (26.7 net carbs), 3.7 g sugars, 11.7 g fiber, 10.5 g protein, 0 mg cholesterol, 736 mg sodium.

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Lower Carb / Higher Protein Suggestion: Omit the frozen corn and substitute 2 cups (about 10 ounces) cooked white meat chicken, chopped. Carbohydrate per servings drops to 29 grams (24 net carbs)and protein per serving is 16.9 grams.

SaltSmart: Omitting the added salt reduces the sodium per serving to 155 milligrams.

Don Mauer

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