A colorful, fiber-rich salad full of plant-based protein, and easy to put together. Mix into cooked whole grains (such as a brown rice) or a green salad, or serve as a side dish to a protein of choice.
Ingredients
Corn
- 1 can (15 oz) Sweet Corn, drained and rinsed (or frozen or fresh corn, cooked and cooled)
Black-beans
- 1 can (15 oz) Black Beans, drained and rinsed
Garbanzo-beans
- 1 can (15 oz) Garbanzo Beans (chickpeas), drained and rinsed (or pinto, black-eyed, kidney beans)
Pepper-
1 bell pepper (red, yellow or orange), cored, seeded, chopped
Celery
- 1 cup, chopped (or jicama), about 3 stalks
Onion
- 1 cup sweet onion, chopped, about ½ of an onion (or red or white onion)
Vinegar
- ¼ cup cider vinegar (or substitute lemon juice, rice wine vinegar or white vinegar)
Oil
- ½ cup oil (olive, canola or other vegetable oil)
Sugar
- 1 Tablespoon
Salt-and-pepper
- to taste
Spicy-seasonings
- 2 jalapeno peppers, cored, seeded, minced or ½ tsp red pepper chili flakes (optional)
Instructions
Step 1
Combine sugar and vinegar in a bowl. Stir to combine. (Can also microwave for up to a minute to help sugar dissolve.)
Step 2
Open cans of beans and corn, rinse, put in a large bowl.
Step 3
Dice celery, onion and bell pepper and add to bowl with corn and beans.
Step 4
Add sugar and vinegar mixture, oil and red chili flakes to bowl.
Step 5
Stir to combine.
Step 6
Enjoy right away or refrigerate to enjoy later.
Notes
The recipe is a flavorful and easy way to add fiber and vegetables to your day. Make this dish ahead of time for even better flavor. You can add or substitute other vegetables or beans you have on hand. Enjoy on its own, on the side of a main dish, or add a whole grain like pasta to make it a full meal. It’s easy to assemble and doesn’t add heat to the kitchen during the summer. Rinsing the canned beans and corn makes this a low sodium dish.