Grilled Corn and Bean Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
9%
Grilled Corn and Bean Salad
27 min.
6
197kcal

Suggestions

Ingredients

  • 15 ounce black beans rinsed drained canned
  • 0.5 cup canola oil divided
  • tablespoon chili powder divided
  •  ears corn 
  • 0.3 cup cilantro leaves fresh chopped
  • cloves garlic chopped
  • teaspoons ground cumin 
  •  juice of lime juiced
  • medium onion diced red
  • servings salt and freshly cracked pepper black
  •  bell pepper diced yellow cored

Equipment

  • bowl
  • whisk
  • grill
  • grill pan

Directions

  1. Watch how to make this recipe.
  2. Preheat a grill or a grill pan over medium heat.
  3. In a small bowl, add 1/4 cup of the canola oil, the cumin, 2 teaspoons chili powder, and season with salt and black pepper, to taste. Stir to combine.
  4. Brush each ear of corn liberally with the seasoned oil.
  5. Arrange the corn on the hot grill and cook for about 12 minutes, giving each ear a quarter turn every 3 minutes.
  6. Remove from grill and let cool for 5 minutes. When cool enough to handle cut kernels from corn.
  7. In a medium serving bowl, whisk together the remaining 1/4 cup of canola oil, 1 teaspoon chili powder, the lime juice, garlic, bell pepper, onions, beans, and cilantro. Adjust the seasonings with salt and black pepper, to taste.
  8. Add the corn kernels and stir to combine.
  9. Mix the ingredients well and serve with tacos, if desired.

Nutrition Facts

Calories197kcal
Protein14.9%
Fat23.27%
Carbs61.83%

Properties

Glycemic Index
15.67
Glycemic Load
0.48
Inflammation Score
-7
Nutrition Score
13.570869549461%

Flavonoids

Eriodictyol
0.11mg
Hesperetin
0.45mg
Naringenin
0.02mg
Luteolin
0.21mg
Isorhamnetin
0.92mg
Kaempferol
0.12mg
Myricetin
0.07mg
Quercetin
4.32mg

Nutrients percent of daily need

Calories:196.74kcal
9.84%
Fat:5.56g
8.56%
Saturated Fat:0.68g
4.24%
Carbohydrates:33.27g
11.09%
Net Carbohydrates:25.49g
9.27%
Sugar:6.62g
7.36%
Cholesterol:0mg
0%
Sodium:504.14mg
21.92%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.01g
16.03%
Vitamin C:47.84mg
57.98%
Fiber:7.77g
31.1%
Folate:91.06µg
22.76%
Manganese:0.42mg
21.23%
Phosphorus:176.6mg
17.66%
Vitamin B1:0.26mg
17.6%
Magnesium:67.57mg
16.89%
Potassium:581.4mg
16.61%
Iron:2.65mg
14.74%
Vitamin A:662.54IU
13.25%
Vitamin B3:2.44mg
12.18%
Copper:0.24mg
11.91%
Vitamin B6:0.22mg
11.21%
Vitamin B2:0.16mg
9.54%
Vitamin B5:0.86mg
8.59%
Vitamin E:1.28mg
8.53%
Zinc:0.97mg
6.47%
Vitamin K:6.56µg
6.25%
Calcium:46.69mg
4.67%
Selenium:2.07µg
2.96%