Power Foods - Corn & Black Bean Salad with Turkey Burgers

Power Foods Alert! This is an oldy but a goody, and I've almost forgotten about this recipe idea. There are so many versions out there, we used to make it when I worked at the vegetarian stand at the Reading Terminal Market. Now I make it as a lower-fat version packed full of good proteins. To round it out with some good carbs, serve the black bean and corn salad with brown rice. If you are a protein hound like me, you can serve this as a side dish with lean turkey burgers, pumped up with diced bell peppers, Mexican Seasoning (salt and sugar free taco seasoning if you can find it or make your own), and shredded carrots. The burgers will be scrumptious, plump and filling!

Black Bean and Corn Salad Ingredients:
  • 1 Can Low-Sodium Black Beans (about 14-16 ounces)
  • 2 Ears Fresh Corn on the Cob - cooked and shucked (fresh makes all the difference now that it's in season)
  • 2 Plum or Roma Tomatoes - cored, seeded and medium dice
  • 3 Scallions - cleaned and medium dice, using the white and green parts
  • 1-2 Medium Carrots - small dice
  • 1 Small/Medium Onion - small dice
  • 1 Celery Stalk - small dice
  • 2 Garlic Cloves - minced
    Zest and Juice from 1 Lime
  • 2 Tablespoons Mexican Seasoning (cumin, chili powder, oregano, thyme, garlic and onion powder, salt and pepper blend)
  • 2 Tablespoons Olive Oil
  • 1 Tablespoon White Wine or Light Red Wine Vinegar
  • 1/4 Cup Fresh Cilantro - rough chop
Directions:
  1. Drain and rinse the black beans and put them into a large mixing bowl. Set aside
  2. Cook the corn, cool and shuck the corn kennels off the cob. Add the kennels to the black beans.
  3. Dice the cilantro, tomatoes and celery and add them to the black beans.
  4. Zest and juice the lime and add them both to the black bean mixture. Set aside.
  5. Heat the 2 tablespoons of olive oil in a saute pan over medium-high heat until it begins to shimmer. Add in the diced onion and saute for 2-3 minutes, or until the onions begin to turn translucent.
  6. Add in the garlic and saute another 30 seconds.
  7. Add in the carrots, lower heat and saute until the carrots are knife tender - a bit crisp but yielding to the bite, about 5-7 minutes.
  8. Add to the saute pan the Mexican Seasoning and stir well for 30 seconds; this will release the seasoning's flavors.
  9. Add the entire sauteed onion, garlic, carrot and seasoning mixture to the black bean mixture and stir to combine.
  10. Season to taste with 1 tablespoon of vinegar, salt and freshly ground pepper. Stir in the cilantro.
  11. Serve warm or cold. Serves 8 as a side dish.

Comments

Popular Posts