Grilled Corn Salad with Black Beans and Tomato
This vibrant grilled corn salad is a refreshing and nutritious diabetes-friendly side dish that's perfect for summer gatherings and BBQs
Servings: 8
Calories: 203.2kcal
Ingredients
- 3 ears corn 1½ cups niblets, husked and cleaned
- 1 19 oz black beans canned, drained and rinsed
- ½ red onion
- 2 stalks green onion
- 1 red bell pepper
- 12 cherry tomato quartered
- ½ cup cilantro chopped
- ½ jalapeno seeded and chopped very small
- 4 oz feta cheese or queso fresco cheese, crumbled.
- 1 tsp oregano dried
- ½ tsp salt
- 3 tbsp lime juice freshly squeezed
- 4 tbsp olive oil
Instructions
- Heat the grill to medium.
- Cut the red onion in wedges so that some of the core is left intact. This will hold the pieces together while you grill them so they don’t fall apart.½ red onion
- Grill the onion until soft but not charred, flipping several times (about 10 minutes in total).
- Lay the corn on the grill and grill the corn all over until soft but not charred (about 10 minutes in total, turning every few minutes).3 ears corn
- Core the pepper and cut in several pieces, grill on both sides until soft but not charred, about 4 minutes a side.1 red bell pepper
- Let the veggies cool. Stand the corn up on one end and slice the niblets off the cob, and place in a large mixing bowl.
- Cut the onions off the core and dice. Cut the peppers into bite size pieces. Add the onions and peppers to the bowl with the corn. Remove ends from the green onions and dice the remainder.2 stalks green onion
- Add the beans, green onion, tomatoes, cilantro, jalapeno, cheese, oregano and salt to the bowl, and mix everything together.1 19 oz black beans, 12 cherry tomato, ½ cup cilantro, ½ jalapeno, 4 oz feta cheese, 1 tsp oregano, ½ tsp salt
- Drizzle mixture with lime and olive oil, and toss to mix.3 tbsp lime juice, 4 tbsp olive oil
- Serve right away or let sit for several hours.
Cooking Tips
- Grilling Vegetables: Ensure the grill is at a medium heat to avoid charring. Turning vegetables frequently ensures even cooking and the perfect texture.
- Cheese Alternatives: For a dairy-free or vegan version, omit the cheese or use a dairy-free cheese alternative.
- Seasonal Adjustments: While ideal for end-of-summer produce, this salad can be adapted for other seasons. Use frozen corn during the off-season and adjust the types of beans or vegetables based on availability.
- Serving: This salad can be served immediately or allowed to sit for a few hours to let the flavors meld together. It's versatile as both a side dish and a main course for a light meal.
Nutrition
Nutrition Facts
Grilled Corn Salad with Black Beans and Tomato
Amount per Serving
Calories
203.2
% Daily Value*
Fat
10.8
g
17
%
Saturated Fat
3
g
19
%
Cholesterol
12.6
mg
4
%
Sodium
570.7
mg
25
%
Potassium
401.6
mg
11
%
Carbohydrates
21.3
g
7
%
Fiber
6.2
g
26
%
Sugar
3.1
g
3
%
Protein
7.7
g
15
%
Vitamin C
32.3
mg
39
%
Vitamin D
0.1
µg
1
%
Calcium
107.6
mg
11
%
Iron
2
mg
11
%
Magnesium
40.7
mg
10
%
Zinc
1.1
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.