Three Bean Salad with Grilled Corn & Avocado - 3 Guiding Stars
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Three Guiding Stars icon Three Guiding Stars indicate the best nutritional value.

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.

Ingredients

  • 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

Directions

  1. Preheat the grill to medium-high heat.
  2. Place the tomatoes in a large bowl, and sprinkle with 1/4 teaspoon salt. Let stand (10 minutes).
  3. 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).
  4. Cut kernels from cobs. Coarsely chop onion. Finely chop jalapeño; discard stem.
  5. 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.
Nutritional analysis per serving: Calories 180; Total Fat 7g (9% Daily Value); Saturated Fat 1g (5% DV); Trans Fat 0g; Cholesterol 0mg (0% DV); Sodium 105mg (5% DV); Total Carbohydrate 25g (9% DV); Dietary Fiber 8.5g (29% DV); Total Sugars 3g; Includes 0g Added Sugars (0% DV); Protein 8g; Vitamin D 0% DV; Calcium 2% DV; Iron 10% DV; Potassium 10% DV; Molybdenum 110% DV; Folate 35% DV; Copper 20% DV.
Recipe by Guiding Stars at https://guidingstars.com/recipes/three-bean-salad-with-grilled-corn-avocado/
© 2021 Guiding Stars Licensing Company. All rights reserved. US Patent Nos. 7,974,881; 8,626,796