Corn Bean Salad Recipe

This colourful Corn Bean Salad Recipe provides a low-cal and low-sodium vegetable side dish and is suitable for diabetic food plans. This easy vegetable salad recipe can be prepared in less than 30 minutes, using fresh ingredients. This is also a great simple recipe for using up left-over corn and or green beans.




Corn Bean Salad, Simple Salad

Whenever August rolls around I look forward to fresh corn and fresh green beans. I usually shop at Farmer’s Markets to get the freshest and most flavourful vegetables. The only problem I have is the left-overs. Well here is a great way to use them up and create a new side dish.

The accompanying vinaigrette for this Corn Bean Salad Recipe is slightly tart which offsets the sweetness of the corn and compliments the beans very nicely.


Corn Bean Salad Recipe

Ingredients:

  • 8 fresh ears of corn (or 2 cans of kernels – drained)
  • 12 oz (340 gr) fresh green beans, cut into bite-size pieces (or 2 cans of green beans – drained)
  • 3 tbsp (45 ml) cider vinegar
  • 1/2 tsp (2.5 ml) each – salt & pepper
  • 3 tbsp (45 ml) olive oil
  • 1/3 cup (80 ml) red onion – finely chopped
  • 2 tbsp (30 ml) fresh parsley




Method:

1. Remove the husks and as much silk as possible from the corn. In a covered Dutch oven or stock pot, cook corn cobs in boiling water until tender - drain. (Alternatively you can leave the husks on, soak the cobs in water for at least 1 hour and then cook them on your BBQ.) When the corn cobs are cool enough to handle, cut the kernels from the cobs with a sharp knife. (you should have about 4 cups of corn kernels)

2. Meanwhile, in a covered medium-sized saucepan, cook beans in a small amount of boiling salted water for 3 to 5 minutes or until crisp-tender. Drain - immediately rinse under cold water and then allow to drain and cool.

3. Using a large bowl, combine the cider vinegar, salt, and pepper – then whisk in the oil.

4. Add the corn kernels, beans, onions, & parsley; toss gently to coat.

5. Cover and chill for up to 4 hours. Stir this Corn Bean Salad Recipe before serving.


Yield: Makes 8 (3/4-cup) servings.


Notes:

1. You can use canned corn kernels and canned green beans – Drained & rinsed. (I use these during the winter when fresh produce doesn’t look so nice and is very expensive. Be sure to rinse them thoroughly, since canned vegetables have quite a bit of sodium.)

2. You can blanch the green beans in your microwave if you choose.


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