Black Bean, Roasted Corn and Three Chilies Salad


Recipe courtesy of Chef Bren Ankrum – Culinary Editor
This is a terrific summer salad to add to your arsenal. Easy to toss together, refreshing to the taste buds, and versatile, it serves as a wonderful addition to cheeses, fish, and vegetable salad plates. (See pictures below)
This recipe, when I do it, uses ingredients from a previous mother batch of roasted chilies and roasted corn that were cooked on the charcoal grill while grilling another meal. The corn was roasted in the husk and stored covered under refrigeration until ready to make the salad or reheat to serve as quick corn on the cob. The chilies were handled the same way. If you do not choose to roast ahead of time you can purchase green chilies, roasted red chilies, and, of course, corn kernels at the market. They may not have the smoky qualities the self roasted ones do, but are quite acceptable.

Enjoy!
From time to time we publish recipes that on the surface, may not traditionally be considered “healthy”. However, there is one common theme; they are made fresh, with whole foods that taken individually are superior to any “processed” product. We present recipes in the same mind set for many reasons. One, the recipe is considered to be delicious. Two, it is meant for an occasional meal and not something you would eat every day or a lot of at any one sitting. Three, it is made with whole, fresh ingredients. So the point is, if you what a great entrée/snack/breakfast/desert and feel like being a little adventuresome, make it yourself, indulge and be proud of it!
PS – Any of our recipes may be altered by substituting or removing ingredients for dietary or preference reasons. If you have an aversion or need to reduce salt intake, for example reduce it or leave it out. Recipes are guidelines not written in stone. If you don’t like beets for example, substitute another root crop that you do like.
Our goal is to explore the world of whole foods and their delicious combinations and encourage everyone to join their own exploration while avoiding the health risks which may be associated with faux foods, artificial ingredients, and chemically altered food sources.
We hope cooking will become a fun and rewarding pass time for you and yours!
Equipment/ utensils required:
Chef’s knife, cutting board, mixing spoon and bowl
Ingredients:

1 cup roasted corn removed from cob

1 cup roasted red peppers chopped

1 cup green chilies chopped

3 medium jalapenos, seeds removed and chopped

½ cup sweet onion chopped

3 cups cooked black beans

1 bunch fresh cilantro chopped

1 tbsp. black pepper

¼ tsp. salt

¼ cup lime or lemon juice

¼ cup olive oil
Method:
1. Place all of the ingredients into a mixing bowl and toss together lightly. Refrigerate until ready to plate. Stored in the refrigerator the salad will stay fresh for about 3 days before beginning to become rather “soggy” and the colors less vibrant.

Makes about 6 ½ cups or 13 servings

Nutritional Information per serving:

Calories 206, Fat 5.0 gm, Cholesterol 127 mg, Sodium 262 mg, Carbohydrates 31.7 gm, Protein 10.3 gm

Tags:

Categories: 0 to 300 calories, 0 to 500 calories, 100 to 301 calories, 102 to 199 calories, Appetizers, Beans, Rice, Pilafs, Salads, Vegetables

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2 Comments on “Black Bean, Roasted Corn and Three Chilies Salad”

  1. Nada Rosek
    July 24, 2012 at 6:07 AM #

    I love to eat Salads, salads are quite tasty and also they are considered to be health foods. Salads are also great when you are on a diet. ,.,`”

    Thanks again
    http://www.foodsupplementdigest.com“>

    • July 24, 2012 at 10:14 AM #

      We are glad you like our salads. We believe some kind of salad should be a part of most meals (even breakfast!). Salads don’t have to be all about lettuce. Enjoy!

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