Southwestern Corn and Bean Salad Recipe

Looking for an easy Southwestern Corn and Bean Salad recipe? Learn how to make Southwestern Corn and Bean Salad using healthy ingredients.


Submitted by relright

Makes 12 servings



This recipe makes 12 servings and keeps in the refrigerator up to 5 days. It's quite versatile--add shredded chicken and serve tortillas on the side to make it a main-dish salad. Or serve it as a dip with baked tortilla chips, a side for burgers or grilled chicken, or a salad on a bed of lettuce. Yield: 12 servings (serving size: 1 cup)

Recipe Ingredients for Southwestern Corn and Bean 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 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 jalapeņo peppers, seeded and minced
1/3 cup chopped fresh cilantro

Recipe Directions for Southwestern Corn and Bean Salad

  1. To prepare salad, sort and wash the beans.

  2. Combine beans and 5 1/2 cups water in a 6-quart pressure cooker.

  3. Close lid securely; bring to high pressure over high heat. Adjust heat to medium or level needed to maintain high pressure; cook 1 minute.

  4. Remove from heat; place cooker under cold running water.

  5. Remove lid. Drain beans; rinse with cold water. Drain and cool.

  6. Heat 1 teaspoon oil in cooker over medium heat.

  7. Add cumin seeds and 2 garlic cloves; cook 1 minute, stirring frequently.

  8. Add beans and 6 cups water. Close lid securely; bring to high pressure over high heat.

  9. Adjust heat to medium or level needed to maintain high pressure, and cook 12 minutes.

  10. Remove from heat; place cooker under cold running water. Remove lid.

  11. Drain bean mixture; rinse with cold water. Drain and cool.

  12. Combine bean mixture, corn, tomato, onion, and bell peppers in a large bowl.

  13. Dressing:

  14. combine juice and next 7 ingredients (juice through jalapeņos), stirring with a whisk.

  15. Stir in cilantro.

  16. Pour dressing over bean mixture; stir gently to combine. Cover and refrigerate at least 30 minutes.

Categories

Main Dish

Nutrition Facts
Serving Size 361.8g
Amount Per Serving
Calories
210
Calories from Fat
45
% Daily Value*
Total Fat
5.0g
8%
Saturated Fat
0.8g
4%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
411mg
17%
Potassium
785mg
22%
Total Carbohydrates
34.2g
11%
Dietary Fiber
7.7g
31%
Sugars
4.6g
Protein
9.8g
Vitamin A 20% Vitamin C 50%
Calcium 7% Iron 16%
* 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 saturated fat
  • No cholesterol
  • High in dietary fiber
  • High in magnesium
  • High in potassium
  • High in thiamin
  • Very high in vitamin C
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