Corn and Bean Salad

Mexican Corn and Bean Salad Recipe with Cilantro and Balsamic Vinegar

Region / culture: Mexico | Preparation time: 10 minutes | Cooking time: 0 minutes | Servings: 4

Introduction

Corn and bean salad is a delicious and nutritious dish that is perfect for summer picnics, barbecues, or as a side dish for any meal. This salad is packed with flavor and can be easily customized to suit your taste preferences.

History

Corn and bean salad has been a popular dish in many cultures for centuries. The combination of corn and beans provides a complete protein source, making it a staple in many vegetarian diets. This salad is often served at summer gatherings and is loved for its fresh and vibrant flavors.

Ingredients

How to prepare

Add frozen corn to a can of kidney beans, chopped cilantro, chopped onions, balsamic vinegar, and some lemon juice.
You can use your imagination after this point. For example, add some white beans and/or frozen green peas which have been lightly cooked, about one minute.

Variations

You can customize corn and bean salad by adding different vegetables, herbs, or spices. Try adding diced tomatoes, bell peppers, avocado, or jalapenos for a spicy kick. You can also experiment with different types of beans such as black beans, pinto beans, or chickpeas.

Cooking Tips & Tricks

When making corn and bean salad, be sure to use fresh ingredients for the best flavor. You can also add other vegetables such as bell peppers, tomatoes, or avocado to add more color and texture to the dish. Be sure to season the salad well with salt, pepper, and any other herbs or spices you prefer.

Serving Suggestions

Corn and bean salad can be served as a side dish alongside grilled chicken, fish, or tofu. It can also be enjoyed on its own as a light and refreshing meal.

Cooking Techniques

To make corn and bean salad, simply combine all the ingredients in a large bowl and toss to combine. You can serve the salad immediately or let it chill in the refrigerator for a few hours to allow the flavors to meld together.

Ingredient Substitutions

If you don't have frozen corn, you can use fresh corn kernels or canned corn instead. You can also use different types of beans such as black beans, pinto beans, or chickpeas in place of kidney beans.

Make Ahead Tips

Corn and bean salad can be made ahead of time and stored in the refrigerator for up to 3 days. Simply cover the salad with plastic wrap or a lid and chill until ready to serve.

Presentation Ideas

To make corn and bean salad more visually appealing, you can garnish it with fresh herbs such as cilantro or parsley. You can also serve the salad in a large bowl or on a platter for a beautiful presentation.

Pairing Recommendations

Corn and bean salad pairs well with grilled meats, seafood, or tofu. It also goes well with other summer dishes such as grilled vegetables, pasta salad, or fruit salad.

Storage and Reheating Instructions

Corn and bean salad can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, simply let the salad come to room temperature or enjoy it cold straight from the fridge.

Nutrition Information

Calories per serving

A serving of corn and bean salad typically contains around 200-250 calories, making it a light and healthy option for a meal or side dish.

Carbohydrates

Corn and bean salad is a great source of carbohydrates, providing energy to fuel your day. The corn and beans in this salad are both high in complex carbohydrates, which are important for sustained energy levels.

Fats

Corn and bean salad is a low-fat dish, making it a healthy option for those looking to watch their fat intake. The salad is typically dressed with a light vinaigrette, which adds flavor without adding excess fat.

Proteins

Corn and bean salad is a vegetarian dish that is rich in protein thanks to the combination of beans and corn. Beans are a great source of plant-based protein, making this salad a filling and satisfying meal.

Vitamins and minerals

Corn and bean salad is packed with vitamins and minerals, including vitamin C, vitamin K, folate, and potassium. These nutrients are important for overall health and well-being.

Alergens

Corn and bean salad is typically free of common allergens such as nuts, dairy, and gluten. However, be sure to check the ingredients in the dressing or any additional toppings to ensure they are safe for your dietary needs.

Summary

Overall, corn and bean salad is a nutritious and delicious dish that is perfect for any occasion. It is a great source of carbohydrates, protein, vitamins, and minerals, making it a well-rounded meal option.

Summary

Corn and bean salad is a delicious and nutritious dish that is perfect for summer gatherings or as a light and refreshing meal. Packed with flavor and nutrients, this salad is sure to be a hit with your family and friends.

How did I get this recipe?

I can't forget the moment I stumbled upon this recipe for Corn and Bean Salad. It was a warm summer day, the sun shining brightly in the sky as I found myself in a quaint little farmers market in a small town. The vibrant colors of fresh produce caught my eye as I made my way through the bustling stalls, taking in the sights and sounds of the market.

As I browsed through the various fruits and vegetables, a friendly elderly woman approached me with a warm smile on her face. She introduced herself as Mrs. Jenkins, a local farmer who had been selling her produce at the market for years. She motioned towards a basket filled with fresh corn and beans, their vibrant colors and sweet aroma making my mouth water.

Mrs. Jenkins began telling me about her favorite recipe for Corn and Bean Salad, a simple yet delicious dish that she had been making for her family for generations. She explained how she would combine the fresh corn and beans with a tangy dressing made from vinegar, olive oil, and herbs, creating a dish that was both refreshing and full of flavor.

Intrigued by her description, I asked Mrs. Jenkins if she would be willing to share her recipe with me. With a twinkle in her eye, she agreed and began to dictate the ingredients and instructions to me. I quickly jotted down notes, eager to try my hand at making this delectable salad in my own kitchen.

After bidding farewell to Mrs. Jenkins and thanking her for her generosity, I made my way back home with a basket full of fresh corn and beans. As I prepared the ingredients for the salad, I couldn't help but think about the kind farmer who had shared her cherished recipe with me.

I carefully shucked the ears of corn and removed the kernels, the sweet crunch of the fresh corn reminding me of the warm summer day at the farmers market. I then blanched the green beans, their vibrant color standing out against the yellow kernels of corn.

Next, I whisked together the tangy dressing, combining vinegar, olive oil, and a blend of herbs and spices. The aroma of the dressing filled the air, adding a tantalizing scent to the kitchen as I tossed the corn and beans in the flavorful mixture.

As I plated the Corn and Bean Salad, the colors of the dish popped against the white serving platter, a rainbow of freshness and flavor. I took a bite, savoring the sweet crunch of the corn and the tender bite of the beans, the tangy dressing adding a burst of zesty flavor to each mouthful.

With each bite, I could taste the love and tradition that Mrs. Jenkins had poured into her recipe, a dish that had been passed down through generations. I felt a sense of connection to the kind farmer who had shared her recipe with me, a bond forged through the simple act of cooking and sharing food.

As I finished the last bite of the Corn and Bean Salad, I knew that this recipe would become a staple in my own kitchen, a dish that I would pass down to my own family and friends. I felt grateful for the chance encounter with Mrs. Jenkins at the farmers market, a meeting that had led me to discover a new favorite recipe and a cherished memory that would stay with me for years to come.