MEXICAN BLACK BEANS AND CORN (FRIJOLES CON ELOTE)
These Mexican Black Beans and Corn (Frijoles con Elote) get a flavor boost from a mixture called a sofrito that's made of chiles, onion and garlic dry roasted then blended together. Top with cheese and pumpkin seeds and it's a fantastic side dish.
Provided by Kevin Is Cooking
Categories Side Dish
Time 25m
Number Of Ingredients 9
Steps:
- I usually grill these on the open flame to char and dry roast the chiles, onion and garlic. If that's not an option, then dry roast in a skillet. You can grill an ear to two of corn, too if you like. When making this year round it's not always easy to get fresh corn, so frozen works great.
- Blend the roasted chiles, onion and garlic in a food processor until thoroughly combined. Set aside.
- In a large skillet sauté the sofrito of chiles, onion and garlic over medium heat until liquid has evaporated, stirring constantly. Add cooked beans and corn to the chili mixture, stirring to incorporate. Simmer for another 5 minutes until warmed through.
- Serve with chopped cilantro, cheese and the pepitas (roasted pumpkin seeds) sprinkled on top.
Nutrition Facts : Calories 203 kcal, Carbohydrate 34 g, Protein 9 g, Fat 4 g, SaturatedFat 2 g, Sodium 80 mg, Fiber 9 g, Sugar 2 g, ServingSize 1 serving
10 MINUTE BLACK BEAN & CORN SALAD
Say hello to this super easy black bean and corn salad, tossed in a homemadelime vinaigrette! It's light and refreshing, crunchy, colourful, wholesome and readyin 10 minutes. It's the perfect appetizer for a crowd, and a great side salad.
Provided by Hannah Sunderani
Categories Appetizer Salad Side Dish
Time 10m
Number Of Ingredients 15
Steps:
- In a large mixing bowl add corn, black beans, chopped red bell pepper, avocado, red onion and cilantro.
- In a separate small bowl add lime juice, olive oil, cayenne pepper, garlic, agave, cumin, onion powder, sea salt and pepper. Whisk to combine.
- Pour dressing over salad and toss to combine. I like to serve this salad with tortilla chips.
Nutrition Facts : Calories 388 kcal, Carbohydrate 35 g, Protein 7 g, Fat 27 g, SaturatedFat 4 g, Sodium 154 mg, Fiber 9 g, Sugar 9 g, ServingSize 1 serving
BLACK BEAN AND CORN SALAD
Healthy and perfectly refreshing! It's a simple salad jam packed nutritious black beans, fresh vegetables like corn, avocado and bell pepper and it's all tossed with a vibrant cilantro lime dressing. Perfect side to chicken, steak or seafood or serve over rice or quinoa.
Provided by Jaclyn
Categories Side Dish
Time 20m
Number Of Ingredients 14
Steps:
- Whisk together all dressing ingredients in a small mixing bowl, season with salt and pepper to taste. Chill until ready to use.
- Add black beans, corn, tomatoes, bell pepper, red onion, avocado and jalapeno to a large bowl.
- Pour dressing over and toss gently to coat with dressing. Serve right away.
Nutrition Facts : Calories 228 kcal, Carbohydrate 25 g, Protein 6 g, Fat 13 g, SaturatedFat 2 g, Sodium 215 mg, Fiber 9 g, Sugar 5 g, ServingSize 1 serving
SOUTHWESTERN CORN AND BLACK BEAN SKILLET
A simple Southwest corn and black bean skillet that goes well with tacos, enchiladas, fish, and even burgers.
Provided by Soup Loving Nicole
Categories Side Dish Vegetables Corn
Time 30m
Yield 8
Number Of Ingredients 9
Steps:
- Combine corn, bell pepper, jalapeno, onion, lime juice, chili powder, salt, and pepper in a bowl. Stir until evenly combined.
- Heat a large skillet over medium-high heat. Add corn mixture and cook until onion has softened, about 6 minutes. Stir in black beans and cook for 2 minutes more. Remove from heat and sprinkle cilantro over the top.
Nutrition Facts : Calories 95.4 calories, Carbohydrate 19.1 g, Fat 0.8 g, Fiber 5.5 g, Protein 4.9 g, SaturatedFat 0.1 g, Sodium 238.1 mg, Sugar 2.2 g
BLACK BEAN AND CORN SALAD
For a light lunch, try Rachael Ray's Black Bean and Corn Salad recipe from 30 Minute Meals on Food Network. A touch of cumin adds savory warmth to this dish.
Provided by Rachael Ray : Food Network
Categories side-dish
Time 25m
Yield 4 servings
Number Of Ingredients 9
Steps:
- Combine all ingredients in a bowl. Let stand at least 15 minutes for corn to fully defrost and flavors to combine, then toss and serve. The corn will also place a quick-chill on this easy side-salad as it defrosts -- no need to refrigerate!
Nutrition Facts : Calories 257 calorie, Fat 8 grams, SaturatedFat 1 grams, Cholesterol 0 milligrams, Sodium 477 milligrams, Carbohydrate 37 grams, Fiber 10 grams, Protein 9 grams, Sugar 4 grams
BLACK BEAN AND CORN SALAD II
This salad is very colorful and includes a very tasty lime dressing.
Provided by Jen
Categories Salad Vegetable Salad Recipes Corn Salad Recipes
Time 25m
Yield 6
Number Of Ingredients 12
Steps:
- Place lime juice, olive oil, garlic, salt, and cayenne pepper in a small jar. Cover with lid, and shake until ingredients are well mixed.
- In a salad bowl, combine beans, corn, avocado, bell pepper, tomatoes, green onions, and cilantro. Shake lime dressing, and pour it over the salad. Stir salad to coat vegetables and beans with dressing, and serve.
Nutrition Facts : Calories 390.8 calories, Carbohydrate 35.1 g, Fat 24.5 g, Fiber 12.2 g, Protein 10.5 g, SaturatedFat 3.3 g, Sodium 829.7 mg, Sugar 4.1 g
CORN AND BLACK BEAN SALAD
This colorful, crunchy black bean and corn salad is chock-full of easy-to-swallow nutrition that all ages will love. Try it with a variety of summer entrees, or as a wholesome salsa! -Krista Frank, Rhododendron, Oregon
Provided by Taste of Home
Categories Lunch Side Dishes
Time 15m
Yield 8 servings.
Number Of Ingredients 14
Steps:
- In a large bowl, combine the first 6 ingredients. In a small bowl, whisk dressing ingredients; pour over corn mixture and toss to coat. Cover and refrigerate at least 1 hour. Stir before serving. Serve with a slotted spoon.
Nutrition Facts : Calories 142 calories, Fat 4g fat (0 saturated fat), Cholesterol 0 cholesterol, Sodium 326mg sodium, Carbohydrate 21g carbohydrate (8g sugars, Fiber 4g fiber), Protein 4g protein. Diabetic Exchanges
BLACK BEANS AND CORN
This is a quick and easy protein-packed side dish.
Provided by Martha Stewart
Categories Food & Cooking Cuisine-Inspired Recipes Mexican-Inspired Recipes
Number Of Ingredients 10
Steps:
- Heat the olive oil in a medium saucepan over medium-low heat. Add the garlic and onions, and cook, stirring occasionally, until translucent and very soft, about 10 minutes.
- Drain the black beans, and reserve 1/4 cup of the liquid. Add the beans, the reserved bean liquid, and the remaining ingredients, except the parsley, to saucepan; cover, raise heat to medium, and cook, stirring occasionally, 10 to 12 minutes. Remove from heat, transfer to a serving dish, and garnish with the parsley leaves. Serve immediately.
BLACK BEAN AND CORN CALZONES
Yield 12
Number Of Ingredients 13
Steps:
- Spray counter with non-stick cooking spray. Combine 2 rolls together and flatten into a 7-inch circle. Repeat with remaining rolls. Cover circles with plastic wrap and let rest. Saute onions and peppers in olive oil for 1 minute. Add garlic and continue cooking until onions turn clear, about 3-4 minutes. Remove from heat and add corn, beans, salsa, salt and pepper. Remove wrap from dough circles and divide filling equally between circles. Divide cheese equally and sprinkle on top of filling. Moisten edges of dough circles with water. Fold dough over filling and press edges together with a fork. Place on large sprayed baking sheets. With a sharp knife, cut vents in each calzone. Bake at 350°F 20-25 minutes. Serve with additional fresh salsa if desired.
Nutrition Facts : Nutritional Facts Serves
BLACK BEANS & CORN
Simple, quick, and healthy. Serve this over brown rice for a healthy vegan meal that contains all the amino acids that you need, or try it as a side dish without the rice.
Provided by rpgaymer
Categories Black Beans
Time 20m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- Heat the olive oil in a small pan over medium-high heat. Add the onions, and sautee for 5 minutes, or until soft.
- Add the beans, corn, paprika, oregano and garlic salt to the pan and stir well. Lower the heat to low and cook for 10 minutes while stirring occasionally.
- Serve this over brown rice if you like, or top with pico de gallo and/or avocados.
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