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AboutJanel, a Registered Dietitian who follows a vegetarian diet, promotes no-nonsense, plant-based cooking so that eating is both healthful and enjoyable. Janel has a master’s degree in nutrition communication from Tufts University in Boston.
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Over the weekend, I enjoyed a Girls' Night In with a few food-savvy health conscious friends.
Spending the evening with some foodie friends, I knew I had to show up with a flavorful and healthy dish to add to dinner.
I found this recipe for Southwestern Corn and Black Bean Salad on the EatingWell.com website. With a few minor changes, I made a well-received dish.
3 large ears of corn, husked (I used 1 can of corn)
1/3 cup pine nuts (I wanted to use these, but wound up burning the pine nuts when I tried to toast them. Whoops!)
1/4 cup lime juice
2 tablespoons extra-virgin olive oil
1/4 cup chopped fresh cilantro
1/2 teaspoon salt
Freshly ground pepper to taste
2 15-ounce cans black beans, rinsed
2 cups shredded red cabbage (I used a bag of pre-shredded green cabbage)
1 large tomato, diced
1/2 cup minced red onion (I don’t like raw onion so I left this out)
1. Bring 1 inch of water to a boil in a Dutch oven. Add corn, cover and cook until just tender, about 3 minutes. When cool enough to handle, cut the kernels from the cobs using a sharp knife. (If you’re using canned corn, you can omit this step!)
2. Meanwhile, place pine nuts in a small dry skillet over medium-low heat and cook, stirring, until fragrant and lightly browned, 2 to 4 minutes. (Pine nuts toast very fast! Lesson learned!)
3. Whisk lime juice, oil, cilantro, salt and pepper in a large bowl. Add the corn, pine nuts, beans, cabbage, tomato and onion; toss to coat. Refrigerate until ready to serve.
Nutrition Information, per serving:
Makes 4 servings, 2 cups each:
410 calories; 16g fat (2g sat, 8g mono); 0mg cholesterol; 57g carbohydrate; 16g protein; 13g fiber; 482mg sodium; 537mg potassium.
Make ahead tip: Cover and refrigerate for up to 1 day.
I served this salad alongside a big bowl of tortilla chips so everyone could scoop up the salad like a nice chunky salsa. I also saved a scoop for myself at home, and had it rolled up in a whole wheat tortilla for yesterday’s lunch.
Buying canned corn and pre-shredded cabbage for this meal made it a snap to make. I’d recommend making it the night before you serve it so the flavors have time to meld. Try bringing this dish to your next potluck dinner or summer BBQ and watch it get scooped up in seconds!
If you hunger for great meatless recipes, be sure to check out the 700+ vegetarian recipes served up daily right here at Diet.com!
Janel Ovrut, MS RD LDN is a Registered Dietitian who follows a vegetarian diet. She promotes no-nonsense, plant-based cooking so that eating is both healthful and enjoyable. Janel has a master’s degree in nutrition communication from Tufts University in Boston, MA. You can read many more of her blog posts at dinedishdelish.blogspot.com.
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