This is a recipe that my Mom came across 25 years ago and made often and then passed on to me in the mid-90s. It’s incredibly easy to make and can be the great accompaniment to your dinner or lunch protein or can even be a main meal. The great thing is that it tastes better the longer it sits in the refrigerator as the beans and corn and other ingredients continue to soak in the flavor from the dressing. So, you can have a serving or two one day and know that later in the week this will taste just as good if not better when you pull the remaining salad out of the refrigerator.
One caveat: The original recipe states that the sodium level in a single portion is about 1,020 mg, which is high given that the presumed acceptable sodium level intake for an adult today should be around 2,300 mg. I’m gathering that the high levels in this recipe come from the canned beans and packaged corn mostly. There is also one tsp of salt that you add in to make the dressing. I think the sodium level in this recipe today is much smaller given that you can find low-sodium, healthier options that were not available 25 years ago and that’s what I’m using these days. So, take the sodium level stated in this recipe from 25 years ago with a grain of salt. Yes, I did just write that.
3 Tbs vegetable oil
2 Tbs cider vinegar
1 tsp salt
1/2 tsp ground cumin or chili powder (I personally like the taste of cumin in this dressing)
1/4 tsp dried oregano
1 can (16 oz) black beans, drained and rinsed (I found a 15.5 oz of organic black beans and didn’t miss the 0.5 oz)
1 can (15.5-19 oz) kidney beans, drained and rinsed (I found a 26 oz can of organic low-sodium dark kidney beans and used about 16-17 oz from that. BTW, doesn’t matter if you use light or dark kidney beans if you have a preference for one over the other)
! (10 oz) package frozen corn, thawed
1 green pepper, diced
2-3 scallions, sliced
In a large bowl, whisk together the oil, cider vinegar, salt, cumin (or chili powder), oregano and pepper.
Add the beans, corn, diced green pepper and sliced scallions into the bowl.
Toss the ingredients well, making sure that the dressing from the bottom of the bowl has coated everything.
Cover the bowl with saran wrap and refrigerate for at least four hours or longer (remember, this salad tastes better the longer the beans and corn have had to marinate in the dressing).
This salad makes four servings (about 1 1/4-1 1/2 cups per serving). You can serve the salad plain with your protein or on lettuce like below:
Per Serving: Cal: 330; Fat: 11 g; Chol: 0 g; Sodium: 1,020 mg; Carbs: 51 g; Pro: 16 g