Grilled Corn Salad with Black Beans & Rice

Grilled Corn Salad with Black Beans & Rice

Southwestern flavors star in this potluck-perfect salad.

Nutirion Profile: Gluten Free Diet Heart Healthy High Fiber High Potassium Low Cholesterol Low Sat Fat Low Sodium

Serves Prep Time Total Time
4 30 min 1 hr

Directions

Ingredients

  • 2/3 cup short-grain brown rice
  • 1 15-ounce c black beans, rinsed
  • 3 large ears corn, husked
  • 2 medium red onions, cut into 3/8-inch-thick slices
  • 1 green bell pepper, cored and quartered lengthwise
  • 1 small ripe avocado
  • 1/2 cup hot tomato salsa, preferably chipotle
  • 1/2 cup orange juice
  • 1/3 cup lime juice
  • 3 tablespoon chopped fresh cilantro
  • 1 tablespoon canola oil
  • 3/4 teaspoon ground cumin
  • Salt & freshly ground pepper, to taste
  • Baked tortilla chips, (optional)

Cooking Instruction

Step 1

Cook rice in a large pot of boiling salted water, until al dente, 25 to 30 minutes. Drain and rinse. Place in a large bowl, toss with beans and set aside.

Step 2

Meanwhile, preheat grill.

Step 3

Oil the grill rack (see Tip). Grill corn, onions and bell pepper, turning frequently, until tender and charred, 10 to 12 minutes.

Step 4

Cut kernels from cobs (see Tip) and add to reserved rice and beans. Dice the bell pepper and half the onions; add to the rice mixture. Place the remaining onions in a mixing bowl. Peel and dice avocado; add half to rice mixture and half to the bowl with sliced onions.

Step 5

Whisk salsa, orange juice, lime juice, cilantro, oil and cumin in a small bowl. Season with salt and pepper. Toss 3 tablespoons of the salsa mixture with sliced onions and avocado. Toss the rest with rice mixture.

Step 6

Spoon rice mixture onto a serving dish and top with onion-avocado mixture. Serve with chips, if desired.


Nutrition

  • Serving: Per serving
  • Calories: 421
  • Carbohydrates: 72g
  • Fat: 11g
  • Protein: 13g
  • Dietary Fiber: 12g
  • Saturated Fat: 1g
  • Monounsaturated Fat: 5g
  • Cholesterol: 0mg
  • Potassium: 779mg
  • Sodium: 275mg
  • Exchanges: 4 starch, 1 vegetable, 1 very lean meat, 2 fat
  • Carbohydrate Servings: 4

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