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Sunday, September 7, 2014

Three Bean and Corn Salad




Looking for a quick salad that can either serve as a side dish or a vegetarian entrée? You found it! Making this took me all 1, 2, 3...10 minutes (in fact, you should know that writing this post took me about 5 times as long as making it!). Anyway, I live for these recipes :)  When you pick up the stuff to make this, go ahead and glance at the nutrition labels. The fiber content is outstanding, and the protein is a plus too! Lately I've been trying to vary our food intake with more plant based and less meat centered meals. Growing up in a Middle Eastern household, most of our traditional cooking involves meat, a small portion has chicken, and vegetarian dishes are mainly sides. This salad is inspired by my friend's mother in law, because as soon as I tried her version I went back for seconds and thirds!

Some leftovers tossed with fresh arugula made a quick and nutritious lunch



Yields 8 servings at 3/4 cup each serving

Ingredients
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-15 ounce can red kidney beans
-15 ounce can white kidney beans (also called cannellini beans)
-15 ounce can black beans
-2 cups roasted fresh corn kernels or 1.5-2 cans corn kernels
-1/2 cup diced red onion
-1 cup loosely packed cilantro, finely chopped
-juice from 1 large lemon (about 2-3 tablespoons)
-2 tablespoons olive oil
-1 tablespoon lemon pepper seasoning (optional)
-salt to taste
-1 large avocado, chopped into cubes (about 1 cup)
*optional:
-diced jalapeno for an extra kick
-toss this salad with arugula, kale or any other green you'd like!

*Note: If you are not using lemon pepper, you may need 1 more tablespoon lemon juice and a dash of black pepper.


To make
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-Open, drain and rinse in a colander the cans of beans. Once the water has drained, add them into a medium sized salad bowl. Add fresh roasted corn (or rinsed and drained canned corn), red onions and cilantro.
-Add lemon juice, lemon pepper, olive oil and salt. Mix to combine and once everything is well mixed, gently mix in the chopped avocado.
-Serve and enjoy!

Nutritional Information
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Serving size: 3/4 cup or about 6 ounces
Servings: 8
Calories: 196
Fat: 7 grams
Saturated Fat: 1 gram
Trans Fat: 0 grams
Total Carbohydrates: 28 grams
Dietary Fiber: 8 grams
Sugar: 4 grams
Protein: 8 grams

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3 comments:

  1. I JUST made this salad! I had the original from the queen of cooking, but mine was just as good.. Ok, not AS good.. But I will say it was quite tasty. I was out of cilantro which is what I think put this salad over the top. I compensated with a lot of citrus (4 lemons!). I like my salad to be on the sour side. This was a great midday lunch that's really satisfying! Can't wait to make it again, only this time with cilantro!
    Lubna

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    Replies
    1. Oh, did I mention I HATED beans before this?!

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  2. so glad i stumbled across your blog. i made this over the weekend and we've really loved eating it for lunch everyday. i didn't use the lemon pepper and it is still very flavorful. reminded my husband of chipotle's corn salad

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