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Black Bean, Tomato, and Corn Salad Recipe

My wife surprised me with this delicious salad one night after a fun evening of playing tennis. It's best when tomatoes and sweet corn are in season, but it's still highly satisfying when made with frozen corn that's been steamed or boiled.

This filling salad is rich in folate (folic acid), manganese, magnesium, iron, phosphorus, vitamin B1, healthy monounsaturated fatty acids, and lycopene.

It's also an excellent source of protein, including an amino acid called tryptophan. Tryptophan is an essential amino acid that is helpful for promoting restful sleep and preventing depression.

Makes about 4 servings

Ingredients:

One 32-ounce can black beans, drained and rinsed, or the equivalent made fresh
1 cup corn kernels cooked (about 2 ears if fresh corn is available)
2 medium size tomatoes, diced
1 avocado, diced
1/2 cup chopped fresh cilantro
3 spring onions, thinly sliced (optional)
1/4 cup extra-virgin olive oil
1/4 cup lemon or lime juice
Sea salt and pepper, to taste

Directions:

1. Whisk lime or lemon juice, cilantro, and spring onions in a large salad bowl.

2. Continue whisking lightly while adding extra-virgin olive oil in a slow drizzle - whisk until the oil and lime or lemon juice appear to be well combined.

3. Add black beans, corn, tomatoes, and avocado - gently fold all ingredients together.

4. Let all ingredients sit for about 10 to 20 minutes to allow flavors to come together.

5. Season with salt and pepper.

Try this delightful salad on its own, along with a grain dish like rice or quinoa, or as a side to any other dish. Enjoy!

 
 

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Comments

I love salads and soups, appreciate all the recipes!

We had this salad tonight and this recipe will definitely stay a favorite here!

I didn't have fresh corn, so I added a can of kernel corn (can't wait to try the fresh!)

The whole family enjoyed it!

Thanks so much Dr. Ben Kim!

Blessings to you and yours,
Tamar