Month: June 2017

Roasted Corn and Black Bean Salad

When I got my braces on in middle school, my orthodontist gave me a rather long list of foods I’d have to strike from my diet for two or so years – it included but was not limited to, bubble gum, pizza, and corn on the cob. Quite a price to pay for straight choppers – especially when summertime barbecues rolled around. If it wasn’t bad enough that I had to eat pizza with a fork and knife, backyard picnics weren’t quite the same now that corn and I couldn’t be together anymore.

Eventually, though, my mom came to the rescue – instead of chewing the corn straight off the cob, she used a knife to slice it off the cob off in beautiful yellow slabs. It didn’t take long for me to fall in love with this “new” delicacy – in fact, I’ve been braces-free for almost a decade now, but this is still my preferred method when it comes to corn.

With Memorial Day weekend in progress and summer on the horizon, the time for corn is now. Make sure you get fresh, sweet corn for this recipe – canned corn has a tendency to get mushy. To make sure you pick a winner, pull the husk and silk back slightly and prick one of the kernels with your nail. It emits milky white juice, you’re good to go!

I roasted my corn, but this would be fabulous with grilled corn as well! Either of these methods will highlight the corn’s natural sweetness.

Enjoy as a side dish at a barbecue, or add some crumbled pressed tofu to make it a substantial lunch.

Roasted Corn and Black Bean Salad
Serves 4

2 ears fresh white or yellow corn, husks on
1 can black beans, drained and rinsed 
1 red bell pepper, finely diced
3 green onions, sliced
1/3 cup fresh cilantro, chopped
Juice of 1 lime
1 tablespoon olive oil
2 teaspoons ground cumin
Hot sauce, to taste
Salt & Pepper

1. Preheat oven to 350º. Place corn directly on oven rack and roast for 30 minutes, or until corn is soft. Let cool slightly before removing husks and silks. Holding the cob vertically at a slight angle, slice corn off in large slabs. Place kernels in a large bowl.

2. Add the beans, bell pepper, green onions and cilantro to the corn and mix thoroughly.

3. In a small bowl, mix together lime juice, oil, spices, hot sauce, salt and pepper. Dress salad and mix well. Refrigerate until serving.

Nutrition per Serving: 148 calories, 1g fat, 32g carbohydrates, 9g protein.