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All-Purpose Southwestern Corn and Black Bean Salad Recipe

All-Purpose Southwestern Corn and Black Bean Salad Recipe

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All-Purpose Southwestern Corn and Black Bean Salad

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Ingredients

Count

Nutrition

232

Calories

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Ingredients:

Serving

1 lb dried black beans
11 1/2 cups water, divided
1 tsp olive oil
2 tsp cumin seeds
2 garlic cloves, minced
2 cups fresh corn kernels
2 cups chopped seeded tomato
1 cup finely chopped vidalia or other sweet onion
1 cup chopped red bell pepper
1 cup chopped green bell pepper
1/2 cup fresh lime juice (about 3 limes)
1 tbsp chili powder
3 tbsp olive oil
2 tsp salt
1 1/2 tsp ground cumin
2 tsp honey
3 garlic cloves, minced
2 jalapeno peppers, seeded and minced
1/3 cup chopped fresh cilantro

Directions:

To prepare salad, sort and wash the beans. Combine beans and 5 1/2 cups water in a 6-quart pressure cooker. Close lid securely; bring to high pressure over high heat. Adjust heat to medium or level needed to maintain high pressure; cook 1 minute. Remove from heat; place cooker under cold running water. Remove lid. Drain beans; rinse with cold water. Drain and cool.
Heat 1 teaspoon oil in cooker over medium heat. Add cumin seeds and 2 garlic cloves; cook 1 minute, stirring frequently. Add beans and 6 cups water. Close lid securely; bring to high pressure over high heat. Adjust heat to medium or level needed to maintain high pressure, and cook 12 minutes. Remove from heat; place cooker under cold running water. Remove lid. Drain bean mixture; rinse with cold water. Drain and cool. Combine bean mixture, corn, tomato, onion, and bell peppers in a large bowl.
To prepare dressing, combine juice and next 7 ingredients (juice through jalapeños), stirring with a whisk. Stir in cilantro. Pour dressing over bean mixture; stir gently to combine. Cover and refrigerate at least 30 minutes.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	231.51 Kcal (969 kJ)
Calories from fat	53.24 Kcal
		% Daily Value*
Total Fat	5.92g	9%
Sodium	461.59mg	19%
Potassium	780.64mg	17%
Total Carbs	35.87g	12%
Sugars	5.46g	22%
Dietary Fiber	7.85g	31%
Protein	9.86g	20%
Vitamin C	42.1mg	70%
Vitamin A	0.8mg	27%
Iron	15.8mg	88%
Calcium	87.4mg	9%

Amount Per 100 g
Calories	58.02 Kcal (243 kJ)
Calories from fat	13.34 Kcal
		% Daily Value*
Total Fat	1.48g	9%
Sodium	115.69mg	19%
Potassium	195.65mg	17%
Total Carbs	8.99g	12%
Sugars	1.37g	22%
Dietary Fiber	1.97g	31%
Protein	2.47g	20%
Vitamin C	10.6mg	70%
Vitamin A	0.2mg	27%
Iron	4mg	88%
Calcium	21.9mg	9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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