Protein - Beans: Southern Shaker Beans, Tomatoes & Corn Salad Recipe

Looking for an easy Protein - BEANS: Southern shaker Beans, Tomatoes & Corn salad recipe? Learn how to make Protein - BEANS: Southern shaker Beans, Tomatoes & Corn salad using healthy ingredients.


Submitted by fit_1

Makes 6 servings



Packs protein, carbs, is delicious and convenient to carry on daily commute! A good source of iron, calcium and fiber as well. Dress it up with french or ranch & paprika prepared dressings. For a special touch, top with sour cream and salsa. Novice cooks should go through all steps, not be held back by the details... it's a fairly easy recipe, really. Note: soak and prepare black beans in advance, or if in a rush, use canned black beans (already cooked), but rinse them well, since when canned they contain too much sodium. Make sure you don't skip the green onion (scalion), as this makes it much more enjoyable!

Recipe Ingredients for Protein - BEANS: Southern shaker Beans, Tomatoes & Corn salad

14 oz black beans (398 ml from a can but best to use from non-canned, like dried beans that you soak & cook)
125 g. fresh tomatoes, diced (best to use fresh tomatoes)
12 oz corn kernels (341 ml from a can but best to use fresh, or from frozen packages)
50 g cheddar cheese, grated (option: use orange cheddar cheese for more color in the salad)
1 green onions, diced

Recipe Directions for Protein - BEANS: Southern shaker Beans, Tomatoes & Corn salad

  1. In advance, soak black beans overnight, then drain soaking water.

  2. Add new water to pot and cook beans until soft: bring to boil and simmer for 1-2 hours; drain cooking water when done.

  3. Release corn kernels from corn cob if using fresh corn; otherwise, drain water from thawed frozen corn, or, if using from canned corn, drain and water down the salt in the corn.

  4. Shred the cheddar cheese if not already done.

  5. Mix shredded cheese into beans, corn, sliced onion and tomatoes.

  6. Mix in ranch or french dressing to taste (1 tbsp. in a serving), with a perhaps a pinch of paprika.

  7. Serve, top with a tsp. of salsa and tsp. of sour cream to taste.

  8. Enjoy.

Categories

Beans, Salads, American-Southern, Gluten-Free

Nutrition Facts
Serving Size 154.5g
Amount Per Serving
Calories
312
Calories from Fat
40
% Daily Value*
Total Fat
4.4g
7%
Saturated Fat
2.1g
10%
Trans Fat
0.0g
Cholesterol
9mg
3%
Sodium
65mg
3%
Potassium
1199mg
34%
Total Carbohydrates
53.1g
18%
Dietary Fiber
11.9g
48%
Sugars
3.9g
Protein
18.4g
Vitamin A 8% Vitamin C 12%
Calcium 15% Iron 21%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in cholesterol
  • Low in sodium
  • High in dietary fiber
  • High in magnesium
  • High in phosphorus
  • High in potassium
  • High in thiamin
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