Tomato-Corn Salad with Black Beans

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This summer feast -- luscious tomatoes, sweet corn, crunchy peppers, and crisp cucumbers tied together with the smoky earth flavors of cilantro and black beans -- can only be enjoyed during the local fresh tomato season. Bread is essential with this salad -- and anything goes. Corn bread is lovely, but a good French bread or even a hearty whole wheat loaf will also make a pleasing accompaniment.

From page 123 of 366 Delicious Ways to Cook Rice, Beans, and Grains -- Andrea Chesman.
1 yellow bell pepper, diced
1 green bell pepper, diced
1 english cucumber, diced
1/2 red onion, diced
3 cups corn, scraped off the cob (about 6 ears)
3 large vine-ripened tomatoes, cubed
1/4 cup chopped fresh parsley
1/4 cup chopped fresh cilantro
4 tbs red wine vinegar
2 tbs extra-virgin olive oil
salt and freshly ground black pepper
3 cups cooked black beans
1. At least 1 hour before serving, combine the yellow and green bell peppers, cucumber, onion, corn, tomatoes, parsley, and cilantro in a large bowl.  Add the vinegar, olive oil, and salt and pepper to taste and toss well.  Taste and add more salt if needed.  Set aside for at least 1 hour.  Just before serving, mix in the black beans.
Yields 4 to 8 servings.

Calories 403
Protein 17
Fat 10
Cholesterol 0
Fiber 17
Sodium 35
Calcium 67
Meal   DinnerDish   Salad
Main Ingredient   VegetablesPrep Time   less than 15 minutes
Cooking Time   less than 15 minutes 
Features   Dairy-Free, Diabetic-Friendly, High-Fiber, Low-Calorie, Low-Carbohydrate, Low-Fat, Low-Sodium, Vegan, Vegetarian, Wheat/Gluten-Free

Matthew S

Member since May 2009

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