More Matters: Canned Veggies can be Easy Ways to Add More Veggies

You know that adding more fruits and vegetables to your diet should be a weekly goal. This dish is a variation of my coauthor and culinary dietitian Cindy Kleckner’s Southwest Corn with Chipotle Peppers, from DASH Diet For Dummies® (check out Toby Smithson’s video here). Adding black beans provides more fiber, protein, potassium, magnesium phosphorous, and B-vitamins (especially folate) to the dish. It’s also super easy to throw together.

I also want to point out here, that you don’t always have to follow a recipe exactly (baking, yes, but cooking? Not always). Let’s say you don’t have fresh corn on hand (as used in original recipe), or don’t have time to grill it – you can use canned or frozen corn.

Canned vegetables seem to have a poor image – and they shouldn’t! Not too many people can always have fresh produce on hand. Canned vegetables help fill that gap, when you don’t have time to “run to the store”, and canned staples such as tomatoes, beans, corn, and Mexican style peppers, will help you create tasty healthy meals or side dishes.

 

 

Print Recipe
Corn and Black Bean Salad
A nutritious, high fiber side dish that's simple to prepare.
Course Side Dish
Prep Time 30 minutes
Passive Time 1 hour
Servings
servings
Ingredients
  • 1 TB canola oil
  • 3 TB sweet onion or red finely chopped
  • 1 TB chipotle peppers in adobe sauce canned, finely chopped
  • 1 can sweet corn 11 oz, rinsed, drained (or 1 cup frozen)
  • 2 TB cilantro fresh, chopped
  • 1 can Black Beans 15 oz, rinsed, drained
Course Side Dish
Prep Time 30 minutes
Passive Time 1 hour
Servings
servings
Ingredients
  • 1 TB canola oil
  • 3 TB sweet onion or red finely chopped
  • 1 TB chipotle peppers in adobe sauce canned, finely chopped
  • 1 can sweet corn 11 oz, rinsed, drained (or 1 cup frozen)
  • 2 TB cilantro fresh, chopped
  • 1 can Black Beans 15 oz, rinsed, drained
Instructions
  1. Heat oil over medium-low heat in nonstick skillet. Add onion, stir until onion is translucent.
  2. Add chopped chipotle peppers, and stir for one minute.
  3. Add drained corn, stir for 2-3 minutes until golden.
  4. Remove from heat and transfer to serving bowl. Stir in drained black beans, and mix in cilantro.
  5. Refrigerate for one hour or more. Enjoy!
Recipe Notes

You can also mix in 1-2 cups of rice for an even heartier dish.

If the heat of the chipotles are too much, substitute canned green chiles.

 

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