Grilled Corn and Kidney Bean Salad
A great way to enjoy locally grown sweet corn without heating up the kitchen by cooking it on the grill! This salad can be served as a side dish or on top of mixed salad greens for a main entrée. The kidney beans provide protein and dietary fiber. You can also substitute other types, such as black beans or pinto beans. The red pepper provides beta-carotene and vitamin C. Corn provides dietary fiber and leutin and zeaxanthin, types of carotenoids associated with eye health. It also is a rich source of a phenolic compound called ferulic acid, an anti-carcinogenic agent that has been shown to be effective in fighting the tumors which lead to breast cancer, as well as liver cancer.
Yields
Ingredients
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2 ears corn, shucked
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1 Tbsp herb-infused basting oil
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1 cup kidney beans, drained, rinsed (about half of a 15 oz can)
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1/2 sweet red bell pepper, cored, seeded, 1/4-inch dice
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¼ cup red onion, peeled, 1/4-inch dice
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2 Tbsp chopped fresh cilantro or parsley
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2 Tbsp lime juice (about 1 lime)
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1 Tbsp olive oil
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¼ tsp salt
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¼ tsp ground black pepper
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1 avocado, peeled and diced
Instructions
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Preheat grill on high. Reduce heat to medium. Place nonstick foil on grill.
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Brush corn with basting oil. Place on foil; grill corn, turning often, 8-10 minutes, until lightly browned.
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Wrap grilled corn in foil. Let stand for 5 minutes. Unwrap and cool for 5 minutes.
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Stand corn cobs upright on cutting board; cut kernels off cob by sliding knife vertically down the cob. Transfer to large serving bowl.
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Add kidney beans, diced red pepper, diced red onion, and cilantro to the large serving bowl.
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To prepare dressing, whisk together lime juice, olive oil, salt and pepper.
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Pour dressing over bean mixture; stir to combine. Garnish with diced avocado.
Source
www.wegmans.com
Molly Miles |
8/8/2016