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Southwestern Bean and Avocado SaladSouthwestern Bean and Avocado Salad

Jami Nolen, Nutrition Program Associate

May 19, 2013

 

Here is a healthy alternative to potato salad for your next barbecue or picnic.

 

Yield

Makes 12 servings

 

Ingredients

  • 1 cup grape tomatoes
  • 1 teaspoon salt, divided
  • 3 ears shucked corn
  • 1 medium white onion, cut into 1/4-inch-thick slices
  • 1 poblano pepper
  • 1 tablespoon olive oil
  • Cooking spray
  • 1 teaspoon cumin
  • 1/2 teaspoon garlic powder
  • 3/4 cup chopped fresh cilantro
  • 1/2 cup fresh lime juice
  • 1 (15-ounce) can no-salt-added pinto beans, rinsed and drained
  • 1 (15-ounce) can no-salt-added black beans, rinsed and drained
  • 1 (15-ounce) can no-salt-added kidney beans, rinsed and drained
  • 2 diced, peeled avocados

 

Preparation

  1. Preheat the grill to medium-high heat.
  2. Place the tomatoes in a large bowl and sprinkle with 1/2 teaspoon salt. Let stand 10 minutes.
  3. Brush corn, onion and poblano evenly with oil. Place vegetables on grill rack coated with cooking spray. Grill corn for 12 minutes or until lightly charred, turning after 6 minutes. Grill onion slices and poblano 8 minutes or until lightly charred, turning after 4 minutes. Let vegetables stand 5 minutes.
  4. Cut kernels from cobs. Coarsely chop onion. Finely chop poblano; discard stem and seeds. Add corn, onion and poblano to tomato mixture; toss well. Add remaining 1/2 teaspoon salt, garlic powder and next 5 ingredients (through kidney beans) to corn mixture; toss well. Top with avocado.

 

Nutrition Information

Calories: 141
Fat: 6.4 g
Saturated fat: 0.9 g
Monounsaturated fat: 4.2 g
Polyunsaturated fat: 0.9 g
Protein: 5 g
Carbohydrate: 18.2 g
Fiber: 6.8 g
Cholesterol: 0.0 mg
Iron: 1.2 mg
Sodium: 211 mg
Calcium: 38 mg

 

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Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.

 


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Last update: Thursday, May 30, 2013