Frijoles y Maiz Ensalada

Don't let a small kitchen (or no kitchen at all) keep you from enjoying healthy home cooked meals! Too often people let their lack of equipment or culinary skills keep them from reaping the cost saving, rich-flavors, and nutritional benefits of preparing meals at home. This corn and bean salad is hearty enough to serve as a main dish, bursting with fresh spanish flavor, and can be made almost anywhere by anyone. No oven, stove, microwave, blender, or special skills required. So roll up your sleeves and treat yourself to a delicious healthy dinner tonight - At Home! 

Spanish Style Corn and Black Bean Salad

-an Anna original

serves 6

Tools

knife and cutting surface

bowl

spoon

measuring spoons

can opener (or get the pop-top cans)

Ingredients

1 15oz can of Whole Kernel Corn (drained)

2 15oz cans of Black Beans (plain)

1/4 cup of Lime Juice

2 Tbsp Extra Virgin Olive Oil

1/4 cup fresh Cilantro (chopped)

1 med-large Tomato (chopped)

1/2 cup Red Onion (finely chopped)

1 cup fresh cabbage (chopped or shredded - you can buy this pre-shredded over in the bagged salad section of the produce isle) 

1/2 Tsp Salt

Pepper to taste

Directions

1. Combine the olive oil, lime juice, and salt in the bowl. Use your spoon, or a fork, to mix together well. 

2. Rinse the Black Beans- you don't have to have a strainer to do this. Take the lid after you open the can and use it to drain the liquid off the beans, then fill the can back up with water and repeat a few times. Vola, rinsed beans!

3. Add the beans, corn, tomato, onion, cabbage, and cilantro to the olive oil mixture. 

4. Toss to coat all the ingredients and then pepper to taste.

Serve with whole wheat pitas or tortillas for a stunning and filling meal, or as a side dish with chicken kabobs and a glass of White Rioja if you just happen to be camping along the Costa Brava in Spain. 

Nutrition Info

makes 6 servings, 1 cup each

(salad only, does not include pitas, tortillas, chicken or Rioja)

Per serving:

Calories 215.4

Total Fat 5.9 g

   Saturated Fat   0.9 g

   Polyunsaturated Fat  1.2 g

   Monounsaturated Fat  3.6 g

Cholesterol  0.0 mg

Sodium  14.6 mg

Potassium  587.3 mg

Total Carbohydrate  34.4 g

   Dietary Fiber  9.8 g

   Sugars 1.8 g

Protein 10.0 g

Photo Credit: mhaithaca via flickr creative commons