Protein - Beans: Southern Shaker Beans, Tomatoes & Corn Salad |
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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 1 |
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Packs protein, carbs, is delicious and convenient to carry on daily commute! A good source of iron, calcium and fiber as well. Dress it up with french or ranch & paprika prepared dressings. For a special touch, top with sour cream and salsa. Novice cooks should go through all steps, not be held back by the details... it's a fairly easy recipe, really. Note: soak and prepare black beans in advance, or if in a rush, use canned black beans (already cooked), but rinse them well, since when canned they contain too much sodium. Make sure you don't skip the green onion (scalion), as this makes it much more enjoyable! Ingredients:
14 oz black beans (398 ml from a can but best to use from non-canned, like dried beans that you soak & cook) |
125 g. fresh tomatoes, diced (best to use fresh tomatoes) |
12 oz corn kernels (341 ml from a can but best to use fresh, or from frozen packages) |
50 g cheddar cheese, grated (option: use orange cheddar cheese for more color in the salad) |
1 green onions, diced |
Directions:
1. In advance, soak black beans overnight, then drain soaking water.
2. Add new water to pot and cook beans until soft: bring to boil and simmer for 1-2 hours; drain cooking water when done.
3. 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.
4. Shred the cheddar cheese if not already done.
5. Mix shredded cheese into beans, corn, sliced onion and tomatoes.
6. Mix in ranch or french dressing to taste (1 tbsp. in a serving), with a perhaps a pinch of paprika.
7. Serve, top with a tsp. of salsa and tsp. of sour cream to taste.
8. Enjoy.
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