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All-Purpose Southwestern Corn and Black Bean Salad

All-Purpose Southwestern Corn and Black Bean Salad

Serve this Tex-Mex style fresh corn and black bean salad with shredded chicken as a main dish salad, as a side salad, or as a dip for chips. It makes 12 cups and can be kept in the refrigerator up to 5 days.

Cooking Light MAY 2004

  • Yield: 12 servings (serving size: 1 cup)

Ingredients

  • Salad:
  • 1 pound dried black beans
  • 11 1/2 cups water, divided
  • 1 teaspoon olive oil
  • 2 teaspoons cumin seeds
  • 2 garlic cloves, minced
  • 2 cups fresh corn kernels
  • 2 cups chopped seeded tomato
  • 1 cup finely chopped Vidalia or other sweet onion
  • 1 cup chopped red bell pepper
  • 1 cup chopped green bell pepper
  • Dressing:
  • 1/2 cup fresh lime juice (about 3 limes)
  • 1 tablespoon chili powder
  • 3 tablespoons olive oil
  • 2 teaspoons salt
  • 1 1/2 teaspoons ground cumin
  • 2 teaspoons honey
  • 3 garlic cloves, minced
  • 2 jalapeño peppers, seeded and minced
  • 1/3 cup chopped fresh cilantro

Preparation

To prepare salad, sort and wash the beans. Combine beans and 5 1/2 cups water in a 6-quart pressure cooker. Close lid securely; bring to high pressure over high heat. Adjust heat to medium or level needed to maintain high pressure; cook 1 minute. Remove from heat; place cooker under cold running water. Remove lid. Drain beans; rinse with cold water. Drain and cool.

Heat 1 teaspoon oil in cooker over medium heat. Add cumin seeds and 2 garlic cloves; cook 1 minute, stirring frequently. Add beans and 6 cups water. Close lid securely; bring to high pressure over high heat. Adjust heat to medium or level needed to maintain high pressure, and cook 12 minutes. Remove from heat; place cooker under cold running water. Remove lid. Drain bean mixture; rinse with cold water. Drain and cool. Combine bean mixture, corn, tomato, onion, and bell peppers in a large bowl.

To prepare dressing, combine juice and next 7 ingredients (juice through jalapeños), stirring with a whisk. Stir in cilantro. Pour dressing over bean mixture; stir gently to combine. Cover and refrigerate at least 30 minutes.

Nutritional Information

Amount per serving
  • Calories: 216
  • Calories from fat: 21%
  • Fat: 5g
  • Saturated fat: 0.7g
  • Monounsaturated fat: 3g
  • Polyunsaturated fat: 0.8g
  • Protein: 10g
  • Carbohydrate: 35.7g
  • Fiber: 8g
  • Cholesterol: 0.0mg
  • Iron: 2.8mg
  • Sodium: 408mg
  • Calcium: 65mg
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All-Purpose Southwestern Corn and Black Bean Salad recipe

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