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Wednesday, August 8, 2007

Black Bean & Sweet Corn Salad - Low Sodium

How about an easy, attractive summer salad, that tastes as good as it looks.

You will need:
  • 1 15 ounce can of low sodium black beans
  • about one cup of frozen sweet corn
  • 1/4 cup chopped red onion
  • 1/4 cup diced red bell pepper
  • 1 small can diced green chilies
  • 1 T (more or less) olive oil
  • a splash of red wine vinegar
Rinse and drain the black beans. Then gently mix all of the ingredients together. The dressings are optional. In this version I sprinkled the mix with a bit of olive oil, then the red wine vinegar. Sprinkle easy then taste. Need to brightened it up a bit, sprinkle a bit more vinegar.

You might just try the salad (minus the oil and vinegar) with a bit of a medium salsa for a dressing. That works well. If you search you can find salsas with little or no sodium. Mine comes from a farmer's market type store called Sprouts.

Or you might like to experiment with other low sodium, fat free dressings.

If you get six servings, the sodium for the salad (without any dressings) would be about 70 to 80 mg per serving.

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