BLACK BEAN AND CORN SALAD

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TODAY'S TIP: BLACK BEAN AND CORN SALAD

 

 

This colorful salad is lovely to look at and also very good for

you--it's packed with protein and fiber. It makes a great luncheon

dish, or you can serve it as a side salad with a Mexican meal. Note:

You need to start this salad the day before you're going to serve it,

so the beans can marinate in the dressing. Serves 10. Per serving: 2.5

grams fat, 130 calories.

 

Salad:

1/2 pound dried black beans

2 quarts water

1 teaspoon salt

1/2 teaspoon dried oregano

1/4 teaspoon ground cumin

1 clove garlic, minced

1-1/2 cups fresh cut corn

3/4 cup chopped purple onion

1/2 cup chopped sweet red pepper

 

Dressing:

1-1/2 tablespoons olive oil

1/3 cup water

1 tablespoon red wine vinegar

1 teaspoon balsamic vinegar

1 teaspoon cider vinegar

1/2 teaspoon salt

1/2 teaspoon ground cumin

1/2 teaspoon sugar

1/8 teaspoon ground red pepper

 

Wash and sort beans. Bring water to a boil in a dutch oven; add beans.

Cover and remove from heat. Let stand one hour. Add salt, oregano,

cumin, and garlic; stir well. Bring to a boil; cover, reduce heat, and

simmer 35 minutes or until beans are tender. Drain.

 

Combine all dressing ingredients in a jar. Cover tightly; shake

vigorously.

 

Combine beans and dressing in a large bowl, tossing well. Cover and

chill at least eight hours, stirring occasionally.

 

Cook corn in boiling water to cover, three minutes; drain. Plunge into

ice water; drain well. Add corn, onion, and red pepper to chilled bean

mixture; toss well. Cover and chill thoroughly.