High Protein Fresh Bean and Corn Salad
Brighten your table with this vibrant and nutritious High Protein Fresh Bean and Corn Salad, a perfect blend of crisp, blanched green beans, hearty black beans, and sweet bursts of corn. Complemented by juicy cherry tomatoes, zesty lime dressing, and aromatic cilantro, this salad packs a flavorful punch while delivering a boost of protein and fiber. Ready in just 20 minutes, it’s an ideal choice for busy weeknights or a refreshing addition to your summer barbecue spread. Enjoy it as a light main or a delicious side dish – either way, this gluten-free and vegetarian recipe is sure to impress!
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Ingredients
- 250 grams fresh green beans
- 400 grams cooked black beans
- 200 grams sweet corn kernels
- 150 grams cherry tomatoes
- 1 small red onion
- 15 grams fresh cilantro leaves
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons lime juice
- 1 teaspoon ground cumin
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Directions
Step 1
Bring a large pot of water to a boil and blanch the fresh green beans for 2 minutes. Then, transfer them to an ice bath to cool completely. Once cooled, drain them and cut them into bite-sized pieces.
Step 2
If using canned black beans, rinse and drain well. Otherwise, ensure your cooked black beans are cooled and ready to use.
Step 3
Cook or thaw the sweet corn kernels. If using frozen corn, thaw by running under warm water and drain well.
Step 4
Cut cherry tomatoes into halves. Peel the red onion and chop it finely.
Step 5
Chop the fresh cilantro leaves roughly, leaving a few whole leaves for garnish.
Step 6
In a large serving bowl, combine the blanched green beans, black beans, corn, cherry tomatoes, red onion, and chopped cilantro.
Step 7
In a small bowl, whisk together the extra-virgin olive oil, lime juice, ground cumin, salt, and black pepper to make the dressing.
Step 8
Pour the dressing over the bean mixture and toss gently to combine all the ingredients thoroughly.
Step 9
Taste and adjust seasoning if necessary.
Step 10
Garnish with the reserved cilantro leaves before serving and enjoy your refreshing high-protein fresh bean and corn salad!
Nutrition Facts
| Serving size | (1237.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1234.3 |
| Total Fat 47.0g | 0% |
| Saturated Fat 6.8g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 2432.7mg | 0% |
| Total Carbohydrate 174.0g | 0% |
| Dietary Fiber 53.4g | 0% |
| Total Sugars 31.9g | |
| Protein 49.8g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 288.8mg | 0% |
| Iron 14.7mg | 0% |
| Potassium 3166.2mg | 0% |
Source of Calories