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High-Fiber Mexican Summer Salad

Looking for a vibrant, nutrient packed, quick and easy side dish you can pull together for your next BBQ?  This fresh, seasonal salad lends itself to local produce and loads of flavor.  Have fun customizing the amount of spice and seasoning to fit your taste. This easy and delicious salad combines summer produce that’s meant to be eaten together.  Black beans boast protein, fiber and iron, as well as the antioxidant anthocyanin, the same one found in blueberries.  Ingesting Vitamin C rich food with plant-based iron rich foods enhances your body’s ability to absorb iron.  Both lime and tomato offer Vitamin C, combined with black beans’ iron, to support your immune system, energy and red blood cells.

Ingredients

  • 2 ears of corn
  • 2 tomatoes
  • 1 avocado
  • 1 cup (150 g) black beans
  • 1 lime
  • 4 chopped scallions
  • 1 small handful of cilantro (coriander)
  • 1 small handful of fresh chives
  • 1 tsp cumin
  • 1 tsp chipotle powder
  • Sea or Himalayan sea salt, to taste
  • Fresh ground black pepper, to taste
  • 1/4 cup quinoa (optional)

Directions

  1. Wash all produce well.
  2. Shuck fresh corn.
  3. Boil water, add sea salt.
  4. Drop in 2 ears corn and cook for 1-2 minutes.
  5. Let corn cool then cut kernels off cob.
  6. Add corn to bowl.
  7. Dice tomato then add to bowl with corn.
  8. Slice avocado in half, discard pit, remove flesh from peel and dice then set aside.
  9. Take 1 cup black beans (either drain from BPA free can or box and rinse or use dry beans already soaked and cooked) and add to bowl.
  10. Slice lime in half and squeeze juice into bowl.
  11. Add cumin and chipotle powder and salt and pepper to bowl.
  12. Wash and chop fresh chives and cilantro, set aside.
  13. Mix corn, tomato, black beans and spices.
  14. Scoop into serving dish.
  15. Top with avocado, scallions and lime.
  16. Enjoy!

 

Prep Time: 15 minutes
Cook Time: 5 - 10 minutes
Total Time: 20 minutes

Substitutions

  • Black beans – pinto or kidney beans
  • Scallions – chives
  • Cilantro – basil
  • Lime – lemon
  • Tomato – any variety of tomato like heirloom, or use radish
  • Corn – summer squash

Calories: 230

Fat: 8g

Trans Fat: 1g

Cholesterol: 0mg

Sodium: 220mg

Carbohydrates: 32g

Fiber: 10g

Sugars: 4g

Protein: 8g