Roasted Corn and Bean Salad

Gluten Free
Dairy Free
Health score
31%
Roasted Corn and Bean Salad
25 min.
4
484kcal

Suggestions

Ingredients

  • 0.3 cup apple cider vinegar 
  • 15 ounce black beans rinsed drained canned
  • 15 ounce kidney beans rinsed drained canned
  • 0.3 cup canola oil 
  • 0.3 teaspoon cayenne pepper 
  • ounces deli ham diced thick-cut
  •  ears corn 
  • 0.3 cup parsley fresh chopped
  • tablespoon garlic minced
  •  bell pepper diced green
  • small head iceberg lettuce 
  • 0.5  onion diced red
  • servings salt and pepper black freshly ground

Equipment

  • bowl
  • whisk
  • grill
  • grill pan

Directions

  1. Preheat a grill pan over medium-high heat. Rub the corn with 1 tablespoon canola oil and season with salt and pepper.
  2. Place the corn on the grill and cook until lightly charred in spots and the corn is warmed through, 10 to12 minutes.
  3. Remove from the heat and, when cool enough to handle, cut the kernels from the cob. Reserve 1 ear of corn for another use, such as Round 2 Recipe Silver Dollar Corn Fritters.
  4. In a large bowl, whisk together the cider vinegar, garlic, cayenne pepper and remaining canola oil.
  5. Add the beans and onions, and toss to coat. Reserve 1 cup bean mixture for another use, such as Round 2 Recipe Silver Dollar Corn Fritters.
  6. Stir the ham, parsley, green bell peppers and corn kernels into the bean mixture. Season with salt and pepper.
  7. Remove the outer leaves of the lettuce head.
  8. Serve the salad scooped into cups of lettuce leaves.

Nutrition Facts

Calories484kcal
Protein17.81%
Fat37.36%
Carbs44.83%

Properties

Glycemic Index
71.75
Glycemic Load
6.4
Inflammation Score
-9
Nutrition Score
28.914348016615%

Flavonoids

Apigenin
8.19mg
Luteolin
1.47mg
Isorhamnetin
0.69mg
Kaempferol
0.29mg
Myricetin
0.64mg
Quercetin
4.64mg

Nutrients percent of daily need

Calories:483.81kcal
24.19%
Fat:20.9g
32.16%
Saturated Fat:3.23g
20.16%
Carbohydrates:56.44g
18.81%
Net Carbohydrates:39.74g
14.45%
Sugar:10.62g
11.8%
Cholesterol:17.58mg
5.86%
Sodium:1043.18mg
45.36%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.42g
44.84%
Vitamin K:98.19µg
93.51%
Fiber:16.71g
66.83%
Vitamin C:42.75mg
51.82%
Manganese:0.95mg
47.75%
Vitamin B1:0.64mg
42.38%
Folate:166.13µg
41.53%
Phosphorus:401.36mg
40.14%
Potassium:1157.82mg
33.08%
Magnesium:121.29mg
30.32%
Iron:4.84mg
26.9%
Copper:0.49mg
24.62%
Vitamin B6:0.48mg
24.18%
Vitamin B3:4.38mg
21.88%
Vitamin A:1058.16IU
21.16%
Vitamin B2:0.35mg
20.61%
Vitamin E:2.96mg
19.75%
Zinc:2.56mg
17.08%
Selenium:10µg
14.28%
Vitamin B5:1.26mg
12.57%
Calcium:103.01mg
10.3%
Vitamin B12:0.18µg
3.02%
Vitamin D:0.2µg
1.32%