BLACK BEANS AND CORN
This is a quick and easy protein-packed side dish.
Provided by Martha Stewart
Categories Food & Cooking Cuisine-Inspired Recipes Mexican-Inspired Recipes
Number Of Ingredients 10
Steps:
- Heat the olive oil in a medium saucepan over medium-low heat. Add the garlic and onions, and cook, stirring occasionally, until translucent and very soft, about 10 minutes.
- Drain the black beans, and reserve 1/4 cup of the liquid. Add the beans, the reserved bean liquid, and the remaining ingredients, except the parsley, to saucepan; cover, raise heat to medium, and cook, stirring occasionally, 10 to 12 minutes. Remove from heat, transfer to a serving dish, and garnish with the parsley leaves. Serve immediately.
BLACK BEANS & CORN
Simple, quick, and healthy. Serve this over brown rice for a healthy vegan meal that contains all the amino acids that you need, or try it as a side dish without the rice.
Provided by rpgaymer
Categories Black Beans
Time 20m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- Heat the olive oil in a small pan over medium-high heat. Add the onions, and sautee for 5 minutes, or until soft.
- Add the beans, corn, paprika, oregano and garlic salt to the pan and stir well. Lower the heat to low and cook for 10 minutes while stirring occasionally.
- Serve this over brown rice if you like, or top with pico de gallo and/or avocados.
BLACK-BEAN-AND-CORN STEW
Garnish this hearty vegetarian stew with sour cream, cheddar cheese, diced red onion, toasted pumpkin seeds, or chopped chives; serve with heated flour tortillas.
Provided by Martha Stewart
Categories Food & Cooking Healthy Recipes Gluten-Free Recipes
Time 45m
Number Of Ingredients 9
Steps:
- In a large saucepan, heat oil over medium. Add onion; cook until softened, 5 to 6 minutes. Add garlic and cumin; cook, stirring often, until fragrant, about 2 minutes more.
- To the pan, add chiles, beans, tomatoes and their juice, 2 cups water, and 3/4 teaspoon salt. Bring mixture to a boil; reduce heat to medium-low, and simmer, partially covered, until slightly thickened, about 20 minutes.
- In a blender or food processor, puree 2 cups of the stew. Return the puree to the pan, and add corn; simmer until heated through, about 5 minutes. Serve hot.
Nutrition Facts : Calories 294 g, Fat 7 g, Protein 13 g
BLACK BEAN, CORN AND PUMPKIN STEW
Steps:
- Heat olive oil until hot. Add red pepper and saute for 5 minutes or until somewhat tender. Add the cumin seeds and saute a few seconds until you get a whiff of their aroma. Add garlic, oregano, cinnamon, cloves and paprika and saute for a few seconds or until aromatic. Add corn, winter squash, tomatoes with their juices, the broth and bring to a boil. Cover and simmer for 15 minutes or until squash is almost tender. Add beans, cover and simmer another 5 to 10 minutes or until squash is completely tender. (If liquid seems to be evaporating too much, add more water.) Season to taste with salt and pepper and spoon over noodles. Garnish with jalapeno pepper and toasted sunflower seeds.
BLACK BEAN AND CORN SALAD
For a light lunch, try Rachael Ray's Black Bean and Corn Salad recipe from 30 Minute Meals on Food Network. A touch of cumin adds savory warmth to this dish.
Provided by Rachael Ray : Food Network
Categories side-dish
Time 25m
Yield 4 servings
Number Of Ingredients 9
Steps:
- Combine all ingredients in a bowl. Let stand at least 15 minutes for corn to fully defrost and flavors to combine, then toss and serve. The corn will also place a quick-chill on this easy side-salad as it defrosts -- no need to refrigerate!
Nutrition Facts : Calories 257 calorie, Fat 8 grams, SaturatedFat 1 grams, Cholesterol 0 milligrams, Sodium 477 milligrams, Carbohydrate 37 grams, Fiber 10 grams, Protein 9 grams, Sugar 4 grams
CHIPOTLE, CORN, AND BLACK BEAN STEW
This recipe is easily altered: add zucchini, cauliflower, or any other veggies. From "Vegan With a Vengeance" by Isa Moskowitz. Tastes best if you let it sit for an hour after fully cooked!
Provided by EmilyStrikesAgain
Categories Stew
Time 35m
Yield 6 serving(s)
Number Of Ingredients 14
Steps:
- In a stockpot, saute the onions in the oil over moderate heat for 5 minutes. Add the garlic, cumin, salt and pepper. Saute 1 minute more. Add the chipotles, tomatoes, and water, stir. Add the potatoes and carrots, bring to a low boil, and simmer for 20 minutes.
- Uncover, add the corn and beans. Thin with more water if needed. Cook uncovered for 5 more minutes. Add the cilantro, lime zest, and lime juice. Let sit for at least 10 minutes. Serve.
Nutrition Facts : Calories 311.1, Fat 5.7, SaturatedFat 0.8, Sodium 317.4, Carbohydrate 58.9, Fiber 11.6, Sugar 9.1, Protein 10.4
CORN AND BLACK BEAN SALAD
This colorful, crunchy black bean and corn salad is chock-full of easy-to-swallow nutrition that all ages will love. Try it with a variety of summer entrees, or as a wholesome salsa! -Krista Frank, Rhododendron, Oregon
Provided by Taste of Home
Categories Lunch Side Dishes
Time 15m
Yield 8 servings.
Number Of Ingredients 14
Steps:
- In a large bowl, combine the first 6 ingredients. In a small bowl, whisk dressing ingredients; pour over corn mixture and toss to coat. Cover and refrigerate at least 1 hour. Stir before serving. Serve with a slotted spoon.
Nutrition Facts : Calories 142 calories, Fat 4g fat (0 saturated fat), Cholesterol 0 cholesterol, Sodium 326mg sodium, Carbohydrate 21g carbohydrate (8g sugars, Fiber 4g fiber), Protein 4g protein. Diabetic Exchanges
BLACK BEAN AND CORN QUESADILLAS
My vegetarian husband goes crazy over these every time! They are really cheesy, a little bit spicy, and a little bit sweet. Feel free to play around and add chicken or veggies, if you desire. Don't forget the salsa and sour cream!
Provided by EFasse
Categories World Cuisine Recipes Latin American Mexican
Time 40m
Yield 8
Number Of Ingredients 10
Steps:
- Heat oil in a large saucepan over medium heat. Stir in onion, and cook until softened, about 2 minutes. Stir in beans and corn, then add sugar, salsa, and pepper flakes; mix well. Cook until heated through, about 3 minutes.
- Melt 2 teaspoons of the butter in a large skillet over medium heat. Place a tortilla in the skillet, sprinkle evenly with cheese, then top with some of the bean mixture. Place another tortilla on top, cook until golden, then flip and cook on the other side. Melt more butter as needed, and repeat with remaining tortillas and filling.
Nutrition Facts : Calories 363 calories, Carbohydrate 45.6 g, Cholesterol 26.5 mg, Fat 14.5 g, Fiber 6.3 g, Protein 13.9 g, SaturatedFat 7 g, Sodium 732.5 mg, Sugar 3.2 g
BLACK BEAN AND CORN SALAD II
This salad is very colorful and includes a very tasty lime dressing.
Provided by Jen
Categories Salad Vegetable Salad Recipes Corn Salad Recipes
Time 25m
Yield 6
Number Of Ingredients 12
Steps:
- Place lime juice, olive oil, garlic, salt, and cayenne pepper in a small jar. Cover with lid, and shake until ingredients are well mixed.
- In a salad bowl, combine beans, corn, avocado, bell pepper, tomatoes, green onions, and cilantro. Shake lime dressing, and pour it over the salad. Stir salad to coat vegetables and beans with dressing, and serve.
Nutrition Facts : Calories 390.8 calories, Carbohydrate 35.1 g, Fat 24.5 g, Fiber 12.2 g, Protein 10.5 g, SaturatedFat 3.3 g, Sodium 829.7 mg, Sugar 4.1 g
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