Mediterranean Three Bean and Corn Salad

Mediterranean Three Bean and Corn Salad

If you’re looking for something fresh and healthy to serve at a summer barbecue, this three bean and corn salad recipe is a refreshing alternative to potato or pasta salad. It’s flavorful and filling, and like many Mediterranean recipes, it comes together quickly. It’s a delicious salad recipe on its own, but it also goes nicely with tortilla or pita chips instead of salsa. This yummy recipe tastes delicious immediately after making it, but if you have a few hours to refrigerate after preparing, the flavors come together even more for a healthy, tasty snack or side dish perfect for entertaining.

Be sure to also try some of our other tasty salad recipes.

Mediterranean Three Bean and Corn Salad

Mediterranean Three Bean and Corn Salad

Yield: 10 servings | Serving Size: 1/2 cup | Calories: 299 | Total Fat: 7g | Saturated Fat: 1g | Trans Fat: 0 g | Sodium: 25 mg | Total Carbohydrates: 83 g | Fiber: 25 g | Sugars: 5g |Protein: 30 g | SmartPoints: 8 |

Ingredients

  • 1 (15 ounce) can kidney beans
  • 1 (15 ounce) can black beans
  • 1 (15 ounce) can cannellini beans
  • 2 ears corn on the cob, or 1-2/3 cups corn kernels
  • 1 medium tomato, chopped
  • 1 small onion, chopped
  • 1 clove garlic, minced
  • 1 teaspoon dried oregano
  • 1 small bunch fresh mint, chopped
  • 1 small bunch fresh parsley, chopped
  • Juice of 2 lemons
  • 1/4 cup extra-virgin olive oil
  • 1 teaspoon Turbinado sugar, optional maple syrup
  • Salt and pepper, to taste

Directions

Rinse and drain all of the beans. Cut the kernels off the corn cobs, or rinse and drain the canned corn if using. Combine the beans, corn, tomato, and onion in a large bowl. Toss lightly.

Combine the garlic, oregano, mint, parsley, lemon juice, olive oil and sugar in a small bowl. Whisk and season with salt and pepper. Add the dressing to the beans and stir. Refrigerate for several hours if possible, or just until chilled before serving.

http://skinnyms.com/mediterranean-three-bean-and-corn-salad/

 

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6 Comments on "Mediterranean Three Bean and Corn Salad"

  1. Beth Watzke  October 4, 2013

    It looks delicious but lots of calories for just a side dish. Is there a way to make it less calories but still delicious?

    Reply
    • Skinny Ms.  October 5, 2013

      Beth, This dish can actually be eaten as a complete dinner. It has protein, complex carbs, and healthy fats (from olive oil). I eat this alone and it’s very filling.

      Reply
  2. Patti  November 18, 2013

    Nothing health about a bean salad with a calorie count that high!

    Reply
    • GaleCompton  November 19, 2013

      Patti, Everything in this salad is healthy and could actually be called a Superfood Salad. It's always important to look at where calories are coming from. This salad is packed with healthy antioxidants. As always, portion control is important. Over the last 6 years, I have personally never counted a calorie, carb or fat gram. I simply eat clean and use portion control. I lost 30 pounds almost 6 years ago and have kept it off. I know what goes in my body, and it's all good. 🙂

      Reply
  3. Jules  February 11, 2016

    When I added up the calories of all the ingredients and divided by 10, I got about 250 calories per serving. ??

    Reply
    • SkinnyMs.  February 16, 2016

      There was a mistake in the nutritional data. It’s been updated now. Thanks for pointing it out! 🙂

      Reply

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