Cooking for Wellness

Grilled Corn and Kidney Bean Salad

Aug. 8, 2016

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.

corn and kedney bean saladYields

  • 3 cups


  • 2 ears corn, shucked
  • 1 Tbsp herb-infused basting oil
  • 1 cup kidney beans, drained, rinsed (about half of a 15 oz can)
  • 1/2 sweet red bell pepper, cored, seeded, 1/4-inch dice
  • ¼ cup red onion, peeled, 1/4-inch dice
  • 2 Tbsp chopped fresh cilantro or parsley
  • 2 Tbsp lime juice (about 1 lime)
  • 1 Tbsp olive oil
  • ¼ tsp salt
  • ¼ tsp ground black pepper
  • 1 avocado, peeled and diced


  1. Preheat grill on high. Reduce heat to medium. Place nonstick foil on grill.
  2. Brush corn with basting oil. Place on foil; grill corn, turning often, 8-10 minutes, until lightly browned.
  3. Wrap grilled corn in foil. Let stand for 5 minutes. Unwrap and cool for 5 minutes.
  4. Stand corn cobs upright on cutting board; cut kernels off cob by sliding knife vertically down the cob. Transfer to large serving bowl.
  5. Add kidney beans, diced red pepper, diced red onion, and cilantro to the large serving bowl.
  6. To prepare dressing, whisk together lime juice, olive oil, salt and pepper.
  7. Pour dressing over bean mixture; stir to combine. Garnish with diced avocado.