Grilled Corn and Black Bean Salad
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This recipe makes 8 servings
Nutritional Info |
|
|---|---|
| Per each of 8 servings: about | - |
| cal | 258 |
| pro | 7 g |
| total fat | 11 g |
| sat. fat | 2 g |
| carb | 36 g |
| fibre | 7 g |
| chol | 4 mg |
| sodium | 329 mg |
| % RDI: | - |
| calcium | 5 |
| iron | 15 |
| vit A | 9 |
| vit C | 62 |
| folate | 34 |
Grilling the corn gives a nice smoky flavour and a Southwestern touch to this salad. If you are short of time, substitute 2 cups (500 mL) cooked fresh or frozen corn kernels.
Ingredients
- 1/4 tsp salt
- 1/2 cup pot barley or pearl barley
- 4 cobs corn
- 1 can black beans, drained and rinsed
- 2 ribs celery, diced
- 1 sweet red pepper, diced;
- 2 green onions, sliced
- 1/4 cup crumbled feta cheese
- 1/4 cup chopped fresh parsley
- Dressing:
- 1/3 cup extra-virgin olive oil
- 3 tbsp red wine vinegar
- 1 clove garlic, minced
- 1/2 tsp Dijon mustard
- 1/4 tsp smoked paprika
- Pinch each salt and pepper
Preparation
Dressing: In large bowl, whisk together oil, vinegar, garlic, mustard, paprika, salt and pepper. Set aside.
In saucepan, bring 2 cups (500 mL) water and salt to boil. Stir in barley; cover and simmer over low heat until tender and no liquid remains, about 40 minutes. Add to dressing; let cool.
Meanwhile, husk and remove silk from corn. Place on greased grill over medium-high heat; close lid and grill until tender and lightly charred, 10 to 15 minutes. Let cool.
Cut kernels off cobs; add to barley mixture. Add beans, celery, red pepper and onions; toss. (Make-ahead: Cover and refrigerate for up to 2 days.) Sprinkle with cheese and parsley.
In saucepan, bring 2 cups (500 mL) water and salt to boil. Stir in barley; cover and simmer over low heat until tender and no liquid remains, about 40 minutes. Add to dressing; let cool.
Meanwhile, husk and remove silk from corn. Place on greased grill over medium-high heat; close lid and grill until tender and lightly charred, 10 to 15 minutes. Let cool.
Cut kernels off cobs; add to barley mixture. Add beans, celery, red pepper and onions; toss. (Make-ahead: Cover and refrigerate for up to 2 days.) Sprinkle with cheese and parsley.
Source : Canadian Living Magazine: September 2008
- Keywords : Vegetarian; High fibre; Tex-Mex; Heart-healthy; Grill/Barbecue; Summer; Beans; Corn; Feta;
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