South of the Border Bean Salad

South of the Border Bean Salad

1 cup cherry tomatoes, halved
1 teaspoon salt, divided
3 ears corn, shucked
1 medium white onion, cut into 1/4-inch-thick slices
1 jalapeño pepper
1 tablespoon olive oil
Cooking spray
1/3 cup chopped fresh cilantro
1/3 cup fresh lime juice
1 (15-ounce) can organic pinto beans, rinsed and drained
1 (15-ounce) can organic black beans, rinsed and drained
1 (15-ounce) can organic kidney beans, rinsed and drained
2 ripe avocados, peeled and diced

Preheat the grill to medium-high heat. Place the tomatoes in a large bowl, and sprinkle with 1/2 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 6 minutes, turn and continue cooking for 6 more minutes until lightly charred. Grill onion slices and jalapeño 4 minutes, turn and cook 4 more minutes until lightly charred, turning after 4 minutes. Let vegetables cool for 5 minutes. Cut kernels from cobs. Coarsely chop onion. Finely chop jalapeño, discarding the stem. Add corn, onion, and jalapeño to tomato mixture and toss well.

Add remaining 1/2 teaspoon salt, cilantro, lime juice and beans to the corn mixture and toss well. Top with avocado. Makes 12 servings.

Nutrition information per serving: 141 calories, 5 grams protein, 6 grams fat, 18 grams carbohydrate, 211 mg sodium.

Note: organic canned beans are used because they don’t have the added salt that most other canned beans have.

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About Deb Hart

Deb Hart is a Registered Dietitian Nutritionist. For the last 28 years, she has been helping bariatric surgery patients reach their health and weight goals. She teaches people how to set up a lifestyle that supports a healthy weight. Deb set up her own lifestyle to include lots of long walks with her furry family members, workout classes at her local wellness center, meal prepping, and finding new ways to enjoy foods without added sugar.
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