Happy Tuesday, kiddos! Hope you are having a good week.
This is the last full week of Hunger Action Month, which means this is the final food pantry-friendly recipe that I am sharing with all of you ( 😦 ) . While you can alter ingredients in the two soup recipes I shared earlier this month, this salad is truly versatile. It can be served as a hearty side to grilled meats or can be transformed into a complete meal when it is spooned over rice. Versatility is always a good thing (and makes leftovers seem a bit more imagined!).
What makes this salad so great is that it is a true open-dump-mix kind of recipe. Crack open the cans, dump them into a bowl, and you’re ready to eat. A quick meal that can be on the table in ten minutes but is still packed with good nutrition (music to this RD’s ears).
This Fiesta Corn Salad begins with beans.
I chose to use a combination of black beans and dark red kidney beans, but if you like a particular bean better, it’s totally cool to use that (pinto beans, anyone?). Just make sure that you drain the beans and rinse them very well to remove the salty packing liquid.
Then you need to dump in some corn kernels.
Again, make sure they are drained and rinsed well – studies have shown that draining and rinsing canned vegetables and beans reduces the amount of sodium they contain (!). So not only are you removing the gloopy “sauce” the veggies are canned with, you are also removing some of the sodium! Because who needs extra sodium in their diets (no one!).
The final canned good in this recipe is canned diced tomatoes with chilies.
I cracked open a can and poured it over the corn and beans – this time I did not drain the liquid off… this helps create the “sauce” for the bean salad.
Look at those big chunks of chilies! The basic canned chopped tomato with chilies is fairly mild but you can always buy a brand labeled “hot” if you want your salad to have a little bit of a kick.
All that’s left is to squeeze over some fresh lime juice.
It adds some acidity to the salad that makes all the flavors brighten.
Then it’s time to serve it up and dig in!
I hope you enjoy this food pantry-friendly recipe and share it with your family, friends, and community! If you try this recipe or donate its ingredients to your local food pantry, let me know using the hashtag #GSFfightshunger.
Because together, we can end hunger.
Fiesta Corn Salad
1-15oz can corn kernels, drained and rinsed thoroughly
1-15oz can black beans, drained and rinsed thoroughly
1-15oz can red kidney beans, drained and rinsed thoroughly
1-150z can diced tomatoes with chilies
In a large bowl, combine the corn, beans, and tomatoes (juice and all!). Squeeze the juice of the lime over the salad. Stir gently to combine.
Nutrition Information (1 serving):
Calories: 184 kcal • Carbohydrates: 33gm • Protein: 10.5gm • Fat: 0.3gm • Dietary Fiber: 9gm • Sodium: 775mg
Cost per recipe: $4.76
Cost per serving: $0.79