Southwestern 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.
Makes 12 servings
- 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
- Preheat the grill to medium-high heat.
- Place the tomatoes in a large bowl and sprinkle with 1/2 teaspoon salt. Let stand 10 minutes.
- 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.
- 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.
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
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.
Last update: Thursday, May 30, 2013