I know I have been a pretty absent lately and that is because I got too complacent in my cooking! I got in a semi-unhealthy rut and only just recently pulled myself out of it. What better way to get back into clean, healthy eating than to make a delicious refreshing cold bean and corn salad? It is plant-based, protein-packed, fiber-rich, and easy to make! I am seriously considering making this my new pot-luck go to item.
I used all organic or home grown (yay for vegetable and herb gardens!) ingredients to really up the nutrient value and reduce my sugary/processed food intake. When purchasing canned beans, this is very important. Most regular canned beans come packed in corn syrup! Ew! Organic beans come packed in salt water instead. If you want to use dry beans for this recipe, each can equals 1 1/2 cups of soaked, prepared beans. I also used fresh Italian parsley (flat leaf similar to cilantro, not curly) from my garden because parsley is great for detoxifying your digestive system! You can easily use  as a substitute for an equally refreshing, but slightly different tasting dish.
Notes
Also contains 24% of your recommended daily Vitamin C intake! 10% of Vitamin A and 8% of iron too!
Ingredients
- 1 container (1 1/2 cups ea.), Black Beans
- 1 container (1 1/2 cups ea.), Field Peas or Black Eyed Peas
- 1 ear (146 g) or 1/2 can, Corn
- 1/2 cup chopped (149 g), Bell Pepper, Red
- 1/2 Small Onion, Diced
- 1/2 cup Chopped, Parsley, Fresh, Chopped
- 1 Clove Garlic
- 3 tbsp, Pure Extra Virgin Olive Oil
- 3 tsp, Apple Cider Vinegar
- 1/2 tsp Sea Salt
Instructions
- Rinse beans.
- Mix all ingredients together.
- Refrigerate.
Nutrition Facts
Refreshing Bean and Corn Salad
Serves: 10 servings
|
Amount Per Serving: 1/2 cup
|
||
|---|---|---|
| Calories | 139 | |
| % Daily Value* | ||
| Total Fat 8 | 12.3% | |
| Saturated Fat 1 | 5% | |
| Trans Fat | ||
| Cholesterol | 0 | |
| Sodium 221 | 9.2% | |
| Total Carbohydrate 17 | 5.7% | |
| Dietary Fiber 3 | 12% | |
| Sugars 3 | ||
| Protein 5 | ||
| Vitamin A | Vitamin C | |
| Calcium | Iron | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
The Hampered Chef
