Three-bean salad is a classic summer dish. This variation uses fresh grilled corn and avocado to build a more nutritionally complex dish with fantastic flavor.
- 1 cup halved heirloom grape or cherry tomatoes
- ½ tsp. salt, divided
- 3 ears shucked corn
- 1 medium white sweet onion, cut into ¼" thick slices
- 1 jalapeño pepper
- 1 Tbsp. olive oil
- Cooking spray
- ⅓ cup chopped fresh cilantro
- ⅓ cup fresh lime juice
- 1 (15 oz.) can no-salt-added pinto beans, rinsed and drained
- 1 (15 oz.) can no-salt-added black beans, rinsed and drained
- 1 (15 oz.) 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 1/4 teaspoon salt. Let stand (10 minutes).
- Brush corn, onion, and jalapeño evenly with oil. Place vegetables on grill rack coated with cooking spray. Grill corn for until lightly charred (12 minutes, turning after 6 minutes). Grill onion slices and jalapeño for until lightly charred (8 minutes, turning after 4 minutes). Let vegetables stand (5 minutes).
- Cut kernels from cobs. Coarsely chop onion. Finely chop jalapeño; discard stem.
- Add corn, onion, and jalapeño to tomato mixture; toss well. Add remaining 1/4 teaspoon salt, cilantro, and next 4 ingredients (through kidney beans) to corn mixture; toss well. Top with avocado.
|Amount per serving|
|% Daily Value*|
|Total Fat 7g||9%|
|Saturated Fat 1g||5%|
|Trans Fat 0g|
|Polyunsaturated Fat 1g|
|Monounsaturated Fat 4.5g|
|Total Carbohydrate 25g||9%|
|Dietary Fiber 8.5g||29%|
|Total Sugars 3g|
|Includes 0g Added Sugars||0%|
|Sugar Alcohol 0g|
|Other Carbohydrate 14g|
|Vitamin D 0mcg||0%|
|Vitamin A 12.4mcg||2%|
|Vitamin C 11.5mg||10%|
|Vitamin E 1.4mg||6%|
|Vitamin K 13.7mcg||10%|
|Vitamin B6 0.2mg||10%|
|Vitamin B12 0mcg||0%|
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Avocado, Whole Corn, Pinto Beans, Kidney Beans, Black Beans, Tomatoes, Onion, Lime Juice, Jalapeno Pepper, Olive Oil, Cilantro, Salt, Cooking Spray (canola Oil (adds A Trivial Amount Of Fat), Palm Oil (adds A Trivial Amount Of Fat), Coconut Oil (adds A Trivial Amount Of Fat), Lecithin From Soybeans (non Stick Agent), Dimethyl Silicone (for Anti-foaming), Rosemary Extract (preservative)).
It’s back to school season. That means it’s time to stock up on new gear, so your students are prepared to start the school year in style. Don’t forget about school lunch as you create your shopping lists. Whether your family has decided between school lunch or lunch from home, there will likely be a field trip where your child could use these lunch supplies. Parents have a lot of cool new products to choose from to ensure that their child’s lunch is not only nutritious and safe, but also looks appetizing at lunch time. For this month’s Nutritious Nudge, I created a list of lunch supplies and considerations to help parents with their back to school shopping.