Charred Corn Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
17%
Charred Corn Salad
35 min.
6
204kcal

Suggestions

Ingredients

  • 15 ounce black beans drained and rinsed canned
  •  ears corn on the cob husked
  • cup brown rice cooled cooked
  • clove garlic minced
  • cups grape tomatoes halved quartered
  •  green onions thinly sliced
  •  juice of lime 
  • servings kosher salt and pepper black freshly ground
  • tablespoons olive oil extra-virgin
  • 0.3 cup onion red finely chopped

Equipment

  • bowl
  • frying pan
  • knife
  • whisk

Directions

  1. Watch how to make this recipe.
  2. Heat a large cast-iron skillet over high heat. Char the ears of corn, rotating on all sides, in the dry skillet until lightly blackened and charred, about 15 minutes.
  3. Let cool, and then remove the kernels from the cob with a sharp knife.
  4. In a small bowl, whisk together the olive oil, lime juice and salt and pepper to taste.
  5. Add the black beans, tomatoes, rice, red onions, green onions, garlic and cooled corn to a large bowl. Toss with the lime vinaigrette.

Nutrition Facts

Calories204kcal
Protein12.55%
Fat33.77%
Carbs53.68%

Properties

Glycemic Index
35.2
Glycemic Load
4.48
Inflammation Score
-6
Nutrition Score
11.118260736051%

Flavonoids

Eriodictyol
0.11mg
Hesperetin
0.45mg
Naringenin
0.36mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.33mg
Kaempferol
0.17mg
Myricetin
0.07mg
Quercetin
2.32mg

Nutrients percent of daily need

Calories:204.35kcal
10.22%
Fat:8.01g
12.32%
Saturated Fat:1.19g
7.44%
Carbohydrates:28.63g
9.54%
Net Carbohydrates:21.64g
7.87%
Sugar:3.7g
4.11%
Cholesterol:0mg
0%
Sodium:281.04mg
12.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.69g
13.38%
Manganese:0.67mg
33.37%
Fiber:7g
27.99%
Vitamin K:20.88µg
19.88%
Folate:70.22µg
17.56%
Vitamin C:14.04mg
17.01%
Phosphorus:145.96mg
14.6%
Magnesium:58.23mg
14.56%
Vitamin B1:0.21mg
13.73%
Potassium:478.22mg
13.66%
Copper:0.22mg
10.98%
Iron:1.97mg
10.96%
Vitamin A:535.7IU
10.71%
Vitamin E:1.34mg
8.96%
Vitamin B6:0.18mg
8.75%
Vitamin B3:1.75mg
8.74%
Vitamin B2:0.12mg
7.23%
Zinc:0.85mg
5.68%
Vitamin B5:0.54mg
5.4%
Calcium:41.59mg
4.16%
Selenium:1.25µg
1.79%