Protein - Beans: Southern Shaker Beans, Tomatoes & Corn Salad Recipe
Posted by
Directions:
- In advance, soak black beans overnight, then drain soaking water.
- Add new water to pot and cook beans until soft: bring to boil and simmer for 1-2 hours; drain cooking water when done.
- Release corn kernels from corn cob if using fresh corn; otherwise, drain water from thawed frozen corn, or, if using from canned corn, drain and water down the salt in the corn.
- Shred the cheddar cheese if not already done.
- Mix shredded cheese into beans, corn, sliced onion and tomatoes.
- Mix in ranch or french dressing to taste (1 tbsp. in a serving), with a perhaps a pinch of paprika.
- Serve, top with a tsp. of salsa and tsp. of sour cream to taste.
- Enjoy.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 2026.33 Kcal (8484 kJ) | ||
| Calories from fat | 214.84 Kcal | ||
| % Daily Value* | |||
| Total Fat | 23.87g | 37% | |
|---|---|---|---|
| Cholesterol | 52.5mg | 18% | |
| Sodium | 352mg | 15% | |
| Potassium | 7189.31mg | 153% | |
| Total Carbs | 340.75g | 114% | |
| Sugars | 22.99g | 92% | |
| Dietary Fiber | 75.2g | 301% | |
| Protein | 114.8g | 230% | |
| Vitamin C | 19.1mg | 32% | |
| Iron | 20.5mg | 114% | |
| Calcium | 884.4mg | 88% | |
| Amount Per 100 g | |||
| Calories | 219.28 Kcal (918 kJ) | ||
| Calories from fat | 23.25 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.58g | 37% | |
|---|---|---|---|
| Cholesterol | 5.68mg | 18% | |
| Sodium | 38.09mg | 15% | |
| Potassium | 777.98mg | 153% | |
| Total Carbs | 36.87g | 114% | |
| Sugars | 2.49g | 92% | |
| Dietary Fiber | 8.14g | 301% | |
| Protein | 12.42g | 230% | |
| Vitamin C | 2.1mg | 32% | |
| Iron | 2.2mg | 114% | |
| Calcium | 95.7mg | 88% | |
* 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.
Try this similar recipes
-
Cheese Enchilada Chowder
Black beans, rinsed and drained, Diced tomatoes, drained and 12 more.. -
Cheese Enchilada Chowder
Black beans, rinsed and drained and 12 more.. -
Corn and Black Bean Salad
Black beans, drained and rinsed and 12 more.. -
Black Bean, Corn, and Tomato Salad with Feta Cheese
Black beans, drained and rinsed, Fresh tomatoes, chopped and 12 more.. -
Black Bean Cakes With a Spicy Yogurt Sauce
Low-sodium black beans, drained and rinsed and 17 more.. -
Award Winning Chili
Ground venison or 1 lb ground beef or 1 lb ground turkey and 16 more.. -
Cornbread Confetti Salad
Cornbread mix, Whole kernel corn, drained and 11 more.. -
Taco and Black Bean Salad
Taco chips, Head lettuce, shredded and 6 more.. -
Corn Bread Confetti Salad
Corn bread/muffin mix, Whole kernel corn, drained and 12 more.. -
Best Yet Turkey Chili
Ground turkey, Green bell pepper, chopped and 7 more.. -
Cool Chicken Salad
Cooked chicken, chopped, Black beans, drained and rinsed and 10 more..
Also Try
-
-
-
-
-
White Bean, Tomato, and Green Bean Salad
Fresh lemon juice, Balsamic vinegar, Extravirgin olive oil and 9 more.. -
-
-
-
-
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
