Sunday, July 17, 2011

Black Bean and Summer Corn Salad

How easy is this? When I prepared this great salad on our recent sailing vacation, it was an instant hit. Packed with nutrients, it's low in calories and very colorful. Fresh corn is especially wonderful in summer, but you can enjoy “summer corn” in any season if you buy it canned or frozen.
Black Bean and Summer Corn Salad:

1 - 19-oz. (540 mL) can black beans, rinsed and drained 
½ c. finely chopped green onions
1 large or 2 medium chopped tomatoes (about 1 c.)
1 - 12 oz. (341 mL) can whole kernel corn, drained (or 2 c. fresh or frozen kernels, cooked)
½ red bell pepper (also called “capsicum”), diced
1 tsp. ground cumin
1 tsp. chili flakes
Salt, to taste (I enjoy using a salt grinder for some recipes; 10 grinds seemed just right!)
3 tbsp. Ron’s Arf ‘n’ Arf Balsamic Dressing (see my blog of June 6, 2011 titled Two Simple Summer Salads)
Cilantro, as garnish (optional)
Combine all ingredients except cilantro. For an artistic flourish, garnish with a clutch of cilantro sprigs at the side of the bowl. Serve at room temperature. 

Assemble ingredients ...
Begin to combine ...

Add chopped green onions ...

And serve - rich in fiber, low in fat, high in antioxidants

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