Pinto Bean Salad with Corn
Pinto Bean Salad with Corn, fresh vegetables, lime, and cilantro. A vegan, Mexican-inspired side dish perfect for tacos, BBQs and summer gatherings.
Servings 8 serves
Calories 166kcal
Ingredients
- 2 cups ears fresh corn 300g kernels
- 1 2/3 cups cooked pinto beans 280g
- 250 g roma tomatoes medium, chopped
- 130 g red bell pepper large, diced
- 175 g English cucumber 1/2 medium, chopped
- 100 g red onion 1/2 medium, finely diced 100
Dressing
- 4 tbsp olive oil plus more to brush corn 60ml (55g)
- 2 tbsp fresh lime juice 30ml / 30g
- 20 g jalapeño 1/2 medium, minced 20g
- 1/2 cup cilantro leaves chopped 10g
- 2 cloves garlic minced 10g
- 1 tsp maple syrup 5g
- 1 tsp ground cumin 2g
- 1 tsp dried oregano 1g
- 1/2 tsp smoked paprika 1g
- 1/2 tsp salt plus more to taste, 3g
Instructions
- Preheat the oven to 400°F/200 C. Line a pan with aluminum foil.
- Clean corn and brush with oil then place in pan. Roast for 20 minutes. If more char flavour is desired, turn the oven to broil for the last 5 minutes.
- Allow to cool enough to handle.
Prep the dressing:
- Chop the jalapeno, cilantro, and garlic. For less heat, remove the seeds of the jalapeno.
- Combine all dressing ingredients in a large bowl. Whisk until blended.
- Taste and adjust salt as desired (make it a little saltier than you think as it will cover a large amount of vegetables).
Prep the vegetables:
- Chop the cucumber, red pepper, and tomato into small, even pieces.
- Finely dice onion.
- Cut corn kernels off cob once cool enough to handle.
- Add beans and vegetables to the bowl. Toss in dressing and serve.
- Best served the same day but can be stored for up to 3 days.
Notes
Texture/taste Notes: A cold corn and pinto salad with Mexican inspired flavours and a touch of heat. Flavour packed salad with lots of fresh summer vegetables and a ready source of legume protein. Skip the leafy greens and make a salad full of chopped vegetables. Great for parties and can be made in advance. A perfect side for grilling or with quesadillas or tacos.
English cucumber: Any edible skinned cucumber will work here including Armenian or baby cucumbers.
Tomatoes: Roma tomatoes are the best choice because they have a low moisture that will leak into the dressing.
Corn: For best roasted flavour use fresh corn. Frozen and defrosted corn can be substituted but will not roast well. Cook frozen corn in a pot of simmering water for 5 minutes, then drain. Raw corn is difficult to digest.
Nutrition
Calories: 166kcal | Carbohydrates: 21g | Protein: 5g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 234mg | Potassium: 400mg | Fiber: 5g | Sugar: 5g | Vitamin A: 976IU | Vitamin C: 32mg | Calcium: 39mg | Iron: 1mg