Zesty Three-Bean and Roasted Corn Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
33%
Zesty Three-Bean and Roasted Corn Salad
45 min.
10
160kcal

Suggestions


Looking for a vibrant, nutritious side dish that will elevate your meals? Look no further than this Zesty Three-Bean and Roasted Corn Salad! Packed with a medley of colorful ingredients, this salad is not only a feast for the eyes but also a powerhouse of flavor and nutrition. Its delightful combination of black beans, cannellini beans, and fresh corn creates a satisfying texture, while the zing of lime juice and the warmth of chili powder will dance on your palate.

This refreshing salad embraces a wholesome blend of plant-based goodness, making it the perfect choice for vegetarians, vegans, and anyone looking to enjoy a gluten-free, dairy-free dish. Whether you're hosting a summer barbecue, a casual family dinner, or simply craving a nutritious meal, this salad fits seamlessly into any occasion. With each ingredient thoughtfully selected, you’ll find a burst of bright flavors that harmonize beautifully, from the creamy avocado to the crisp red bell pepper.

In just 45 minutes, you can whip up a bowlful of this delightful salad that serves 10—a great option for sharing with friends and family. It's not only delicious but also light, making it an ideal complement to any main dish or a nutritious standalone meal. Get ready to savor the vibrant tastes and health benefits of this Zesty Three-Bean and Roasted Corn Salad!

Ingredients

  • cup avocado diced
  • 15 ounce black beans rinsed drained canned
  • 16 ounce cannellini beans beans white rinsed drained canned
  • 0.3 teaspoon chile sauce red (such as Cholula)
  • teaspoon chili powder 
  • 0.3 cup cilantro leaves fresh chopped
  • 0.8 cup corn kernels fresh ( 2 medium ears)
  • tablespoon garlic minced
  • 2.5 cups cut green beans (1-inch) ( 1 pound)
  • teaspoons ground cumin 
  • Dash ground pepper red
  • tablespoon jalapeño minced seeded
  • 0.3 cup juice of lime fresh
  • tablespoon olive oil 
  • 0.8 cup bell pepper diced red
  • 0.5 cup onion red minced
  • 0.3 cup red wine vinegar 
  • 0.5 teaspoon salt 
  • cup tomatoes diced seeded ( 2 medium)

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.
  2. Add green beans and corn to pan; saut 3 minutes or until lightly browned.
  3. Transfer green bean mixture to a large bowl.
  4. Add bell pepper and next 5 ingredients (through black beans) to bowl; toss well.
  5. Combine juice, vinegar, and next 7 ingredients (through red pepper) in a small bowl; stir with a whisk.
  6. Add juice mixture to bean mixture; toss well. Cover and chill 30 minutes. Gently stir in tomato and avocado.
  7. Serve immediately.

Nutrition Facts

Calories160kcal
Protein17.87%
Fat22.76%
Carbs59.37%

Properties

Glycemic Index
39
Glycemic Load
3.52
Inflammation Score
-7
Nutrition Score
12.824782589208%

Flavonoids

Cyanidin
0.05mg
Epicatechin
0.06mg
Epigallocatechin 3-gallate
0.02mg
Eriodictyol
0.13mg
Hesperetin
0.54mg
Naringenin
0.12mg
Luteolin
0.13mg
Isorhamnetin
0.4mg
Kaempferol
0.19mg
Myricetin
0.07mg
Quercetin
2.82mg

Nutrients percent of daily need

Calories:159.96kcal
8%
Fat:4.27g
6.58%
Saturated Fat:0.66g
4.1%
Carbohydrates:25.08g
8.36%
Net Carbohydrates:17.25g
6.27%
Sugar:3.21g
3.57%
Cholesterol:0mg
0%
Sodium:292.64mg
12.72%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.55g
15.1%
Vitamin C:27.88mg
33.8%
Fiber:7.84g
31.35%
Manganese:0.51mg
25.44%
Folate:91.53µg
22.88%
Vitamin K:20.75µg
19.76%
Potassium:597.73mg
17.08%
Iron:3.06mg
17%
Vitamin A:823.84IU
16.48%
Magnesium:60.11mg
15.03%
Copper:0.27mg
13.3%
Phosphorus:129.74mg
12.97%
Vitamin B1:0.17mg
11.66%
Vitamin B6:0.22mg
11.24%
Vitamin E:1.42mg
9.47%
Vitamin B2:0.14mg
8.43%
Calcium:71.9mg
7.19%
Zinc:1.07mg
7.1%
Vitamin B3:1.26mg
6.3%
Vitamin B5:0.59mg
5.9%
Selenium:1.81µg
2.59%
Source:My Recipes