Black Bean and Corn Salad
Ingredients:
Salad
½ cup chopped onion
½ cup chopped red or green bell pepper
1 hot chili pepper, jalapeño, or Serrano, seeded and finely chopped (optional)
1 cup frozen corn or drained canned corn
1½ cups cooked black beans or 1 (15-ounce) can black beans, drained and rinsed
Dressing
¼ cup red wine vinegar or cider vinegar or lemon juice
1 teaspoon chili powder
1 clove garlic, chopped or ½ teaspoon garlic powder
½ teaspoon salt
¼ teaspoon pepper
1 Tablespoon vegetable oil
Directions:
Caution: When handling hot peppers, the oils can cause burning and skin irritation. You can wear clean kitchen gloves or wash hands thoroughly after preparing. KEEP HANDS AWAY FROM EYES.
1. In a mixing bowl, stir together onion, red or green pepper, chili pepper (if using), corn, and beans.
2. In a jar with a tight fitting lid, add vinegar, chili powder, garlic, salt, pepper, and vegetable oil. Shake until dressing is evenly mixed.
3. Pour dressing over bean mixture and stir to mix evenly. Chill for at least one hour. Serve cold as a side dish or main dish.
Tip: Substitute other kinds of beans or use a mix. You can save money by soaking and cooking your own beans. They will be more nutritious and flavorful. Always rinse canned beans and vegetables to reduce sodium content.
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This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP. The Supplemental Nutrition Assistance Program (SNAP) \ provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact the Montana Public Assistance Helpline at 1-888-706-1535 or apply.mt.gov. Montana State University Extension is an ADA/EO/AA/Veteran's Preference Employer and Provider of Educational Outreach.