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Three Bean and Corn Salad

July 10, 2018

 

Yields:  about 5 cups     Prep Time:  30 minutes       Total Time:  45 minutes

 

Full of vegetarian protein, fiber and iron, this is a delicious salad full of texture and a hint of cumin, lime and garlic that is a favorite for all!

 

Ingredients

1 cup cooked green beans, chopped to 1/2 inch (or bite size)

1 – 15 or 15.5 ounce can kidney beans, drained and rinsed

1 – 15 or 15.5 ounce can black beans, drained and rinsed

1 cup corn (fresh or defrosted)

1/2 cup diced cherry tomatoes

1/4 cup finely minced white or yellow onion

4 tablespoons olive oil

3 tablespoons fresh lime juice

1 tablespoon chopped cilantro

1 full teaspoon minced garlic

1 teaspoon ground cumin

1 teaspoon salt

1/2 cup diced avocado

 

*Optional 1/4 teaspoon chili powder for a bit of heat (I'm a lightweight, so customize as you wish).

 

 

Directions

1. Using fresh green beans, steam beans until cooked (about 5 - 7 minutes), then shock in cold ice water to stop the cooking.  Once cooled, dice the beans into bite size pieces (about 1/2 an inch).  Measure out 1 cup, and set aside.

 

 

2. In a large bowl, combine the olive oil, lime juice, cumin, cilantro, garlic and salt.  Set aside as you prepare the other ingredients.

 

 

3. Rinse and drain one can of kidney beans and one can of black beans and pour into bowl with dressing.  Add prepared green beans and one cup of corn.

 

 

4. Dice cherry tomatoes and add 1/2 cup to bowl.  Finely dice a white or yellow onion and add to bowl.

 

5.Gently mix everything together.  Dice avocado and add 1/2 cup (about 1 small avocado) to mixture.  Lightly toss.  Refrigerate 15 minutes to let the flavors blend, and serve.  Store in an airtight container in the refrigerator for up to 3 days.

 

 

This is a variation of a salad my mom would make for get-togethers.  It was always such a favorite because you could use it as a side salad or a hearty dip for chips.  It is allergy friendly, so your gluten free guests can enjoy along with your vegan ones.  And best of all it is delicious.  The combination of beans, varied in texture, work beautifully with a bit of sweet corn and creamy avocado. 

 

Lime, cumin, garlic and cilantro are old friends in flavor and pair really well with the beans.  It boasts a healthy label as well.  Nutritionally, there are many benefits, from iron to protein, calcium and fiber. 

 

 

Green beans have been plentiful in our garden this year.  My youngest and I picked the beans straight from the vine and steamed them in under 10 minutes. 

 

Obviously fresh green beans are not always an option, so you could always use fresh store bought as well.  I have not tried frozen, but I suppose you could use them in a pinch.  Although, the texture is important, as long as the frozen beans are defrosted and still have a fresh flavor.

 

 

We would have it as a side to a summer BBQ, which is what I have been using it for lately.  It doesn’t have any dairy or egg product, so spoiling isn’t as dicey of a concern as other dairy based salads.  Even two of the three kids are fans, which in our house is over 50%, so it’s considered a win!

 

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