For a light, light summer bean salad, we combined high-fiber black beans with fresh corn, bright tomatoes and creamy avocados.

Fry the corn in a pan until golden brown to reveal its natural sweetness. Chili, cilantro and lime juice Chili, cilantro and lime juice have provided the perfect southwestern flavor of this salad that is easy to prepare. Fresh corn is important for the taste of salads – do not replace it with frozen or canned.


Servings Per Container: 4

From start to finish: 15 minutes

2 onions, cut into thin slices

3 tablespoons lime juice (2 limes)

2 tablespoons olive oil

1½ teaspoon chopped canned chili celandine in adobo sauce

Add salt and pepper

2 ears of corn cut from the ears of kernels

1 jar (15 ounces) without salt, washed black beans

1 tomato, peeled and sliced

1 avocado, cut in half, pitted and cut into 0.5 inch pieces

3 tablespoons chopped fresh cilantro

In a large bowl, whisk the green onions, lime juice, 1 tablespoon butter, chives, ¼ teaspoon salt and ¼ teaspoon pepper.

Heat the remaining 1 tablespoon of oil in a medium skillet over medium heat until burning. Add the corn and 1/8 teaspoon of salt and cook, stirring occasionally, until golden brown, 6 to 8 minutes. Transfer the corn, beans and tomatoes to a dressing bowl and gently toss to cover. Gently add the avocado and cilantro. Season with pepper to taste and serve.

Nutrition information per serving: 302 calories; 145 calories from fat; 16 g of fat (2 g of saturated; 0 g of trans fat); 0 mg cholesterol; 462 mg of sodium; 35 g of carbohydrates; 13 g of fiber; 5 g of sugar; 10 g of protein.

Find more recipes, such as the South West Black Bean Salad, in the “Complete Diabetes Cookbook”.

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