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
- Suitable for diets:
- Gluten Free
- Heart-Healthy
- High-Fiber
- Vegetarian
Why Diabetes Friendly?
- Low in Processed Sugars: The natural sugars from corn are balanced with fiber, protein from beans, and healthy fats from olive oil, making it a balanced dish that can prevent blood sugar spikes.
- High Fiber Content: Both black beans and corn are good sources of dietary fiber, which can help in managing blood glucose levels by slowing down the absorption of sugar into the bloodstream.
- Healthy Fats: The use of extra virgin olive oil adds monounsaturated fats, beneficial for heart health and may help in managing diabetes.
Advertisement
Ingredients
- corn (1½ cups niblets, husked and cleaned) 3 ears
- black beans (canned, drained and rinsed) 1 19 oz
- red onion ½
- green onion 2 stalks
- red bell pepper 1
- cherry tomato (quartered) 12
- cilantro (chopped) ½ cup
- jalapeno (seeded and chopped very small) ½
- feta cheese (or queso fresco cheese, crumbled.) 4 oz
- oregano (dried ) 1 tsp
- salt ½ tsp
- lime juice (freshly squeezed ) 3 tbsp
- olive oil 4 tbsp
Advertisement
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.
Advertisement
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.
Advertisement
FAQ
Can I make this salad ahead of time? Yes, you can prepare this salad a few hours in advance. The flavors will meld together over time, enhancing the overall taste.
Is this salad gluten-free? Yes, this salad is naturally gluten-free, making it a safe option for those with celiac disease or gluten sensitivity.
Can I substitute the cheese? Absolutely. Feta or queso fresco can be substituted with any cheese of your liking or omitted for a vegan version. Nutritional yeast can be a flavorful vegan option.
How can I store leftovers? Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. It's best served cold or at room temperature.
Is this recipe suitable for a keto diet? Due to the corn and black beans, this salad is higher in carbs and may not be suitable for a strict ketogenic diet. However, for those following a more liberal low-carb diet, it can be a nutritious and fiber-rich option.
Advertisement
Nutrition
Per serving
Calories: 203.2kcal
Carbohydrates: 21.3g
Fiber: 6.2g
Sugar: 3.1g
Fat: 10.8g
Saturated Fat: 3g
Trans Fat:
Protein: 7.7g
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.
Leave a Reply
You must be logged in to post a comment.