Red Bean, Corn and Bell Pepper Salad Recipe

Posted by
Rate It!
Red Bean, Corn and Bell Pepper Salad
Add your photo!
Ingredients
17
Count
Nutrition
390
Calories
Total time
120
Minutes
Comments Print recipe

Ingredients:

Directions:

  1. Put the dried beans in a large bowl. Add water to cover generously and leave them to soak, at least 8 hours.*See note.
  2. Drain the beans, rinse, then drain again.
  3. Peel the onion and stud it with the cloves. Place the beans in a casserole. Add the bouquet garni, onion and chili peppers, if using. Cover generously with water, bring to boil and boil for 10 minutes,cover and simmer until the beans are done, about 1-1 1/2 hours.Add salt halfway through cooking.
  4. Drain the beans, discarding the bouquet garni and the onion. Rinse the beans again under cold water, and drain again thoroughly.
  5. For the chili pepper dressing:.
  6. Strip the cilantro leaves from the stem.Chop the leaves finely. Whisk together the vinegar,cumin,salt and pepper.
  7. Cut the peppers lengthwise, discarding the seeds and ribs. Cut into thin strips, then across into diced. Add the diced peppers to the whisked dressing ingredients. Gradually whisk in the safflower oil, so that the vinaigrette emulsifies, and thickens slightly. Stir in the cilantro, reserving a little for garnish. Taste for seasonings.
  8. Prepare the vegetables and toss the salad:.
  9. Remove the husks and silks from corn.** Bring a large saucepan of water to a boil. Add the corn and cook 5-7 minutes.** Drain the corn,and when cool enough, remove the kernals.
  10. Core and seed the red, green and yellow peppers,making sure to remove the ribs inside. Then place the cut side up and dice. Core the tomatoes, core an x on the base of each. Immerse in boiling water until the skins start to split. Transfer to cold water. Peel and seed the tomatoes, then chop.
  11. In a large bowl, combine the kidney beans,.
  12. Corn,tomatoes and peppers and peppers,corn kernels,tomatoes, bell peppers and chili-pepper.Gently toss the salad and taste for seasoning. Cover and chill in the refrigerator.
  13. Note*: An alternative to soaking the beans, put them in a saucepan, cover with water, bring to a boil, and then simmer for 30 minutes. Drain them, rinse and drain again.
  14. Note**If fresh corn is not available, substitute 2 cups of defrosted corn kernals. dd them to the salad without cooking. If using this method, skip to step 3.
Kitchen-Friendly View

Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 389.79 Kcal (1632 kJ)
Calories from fat 135.46 Kcal
% Daily Value*
Total Fat 15.05g 23%
Sodium 28.15mg 1%
Potassium 1106.22mg 24%
Total Carbs 52.1g 17%
Sugars 7.88g 32%
Dietary Fiber 11.19g 45%
Protein 14.18g 28%
Vitamin C 103.4mg 172%
Vitamin A 1.1mg 37%
Iron 22.9mg 127%
Calcium 73mg 7%
Amount Per 100 g
Calories 128.78 Kcal (539 kJ)
Calories from fat 44.75 Kcal
% Daily Value*
Total Fat 4.97g 23%
Sodium 9.3mg 1%
Potassium 365.47mg 24%
Total Carbs 17.21g 17%
Sugars 2.6g 32%
Dietary Fiber 3.7g 45%
Protein 4.68g 28%
Vitamin C 34.2mg 172%
Vitamin A 0.4mg 37%
Iron 7.6mg 127%
Calcium 24.1mg 7%

* 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
Search recipes
by ingredients
Search
Construct & Analyze
Your Recipe
Analyze

Try this similar recipes

View More

Recipe Tags

Weightwatchers Points

  • 8.3
    Points
  • 10
    PointsPlus

Good Points

  • saturated fat free,
  • very low sodium,
  • cholesterol free,
  • good source of fiber

Also Try

Share Recipe

Recipes▼
Search
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
Scroll to top