Showing posts with label charred corn. Show all posts
Showing posts with label charred corn. Show all posts
Thursday, March 22, 2018
CHEESE-Y CHARRED CORN & GREEN BEAN SALAD WITH GRAPE TOMATOES
It's not so nice out now, but last week we had some sunny, warmish days-- enough to make me think of making a hearty salad for lunch instead of a soup. It was almost shopping day, so I studied the contents of my refrigerator and freezer for what needed using and/or what was available, colorful and tasty. I already had some of my staple low-fat balsamic vinaigrette made (see recipe below), so I kept that in mind as well.
So, here's what I came up with on short notice. It was easy to throw together and a hit with my husband (and also fed us for two lunches). I hope you will enjoy it as much as we did!
BRYANNA'S CHEESE-Y CHARRED CORN & GREEN BEAN SALAD WITH GRAPE TOMATOES
Serves 4
1 lb. slender fresh young green beans
1 tablespoon dark sesame oil
1 medium onion (whatever kind you like-- I used a white one), chopped
1 cup fresh or thawed frozen sweet corn kernels
1 cup red grape tomatoes, sliced in half lengthwise
about 1/2 cup Low-Fat Balsamic Vinaigrette (recipe below) or similar type of vinaigrette
1/4 to 1/2 cup of your favorite vegan Parmesan substitute (I used EarthIsland/FollowYour Heart)
Pick over the green beans, removing stems, and cook until tender, but not limp. Cook them however you prefer-- they can be steamed, microwaved (in a tiny bit of water in a covered casserole), or brought to a boil just covered in water on the stove, then simmered for a few minutes, u ntil done to your liking.
Drain the beans in a colander and run cold water over them until they cool off a bit. Leave in the colander to drain further.
Saute the onion in the sesame oil until they are softened and a little browned around the edges. set aside.
Spread the corn kernels on an oiled baking sheet and place about 4" under your oven's broiler. Broil until they start to char a bit, toss them a bit with a spatula and mound them up a bit in the middle of the pan and broil for a few minutes more. Set aside.
When everything is ready, toss the green beans, onion and corn together in a medium-sized serving bowl with the sliced grape tomatoes and salad dressing. Divided between serving bowls and sprinkle each serving with some of the cheese.
Nutrition Facts
Nutrition (per serving): 204 calories, 34 calories from fat, 4g total fat, 0mg cholesterol, 172mg sodium, 458.7mg potassium, 29.9g carbohydrates, 5.8g fiber, 5.4g sugar, 8.3g protein, 5.2 points.
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BRYANNA'S BALSAMIC VINAIGRETTE
This is a good basic dressing for many types of salads.
Yield: 1 1/2 cups Servings: 12
1 serving= 2 tablespoons
1 cup Fat-Free Oil Substitute for salad Dressings OR aquafaba (unsalted chickpea broth from canned or home-cooked)
1/4 cup extra virgin olive oil
1/4 cup good-quality balsamic vinegar (I prefer Costco's Kirkland Signature brand, which is affordable, yet aged for 3 years and contains no wine vinegar or caramel color, unlike the 60-day-aged supermarket IGP brands. See http://www.costcoconnection.ca/connectioncaeng/20180506/?pg=89#pg89)
1 tablespoon red wine vinegar
1 tablespoon Dijon mustard
1 tablespoon brown sugar
1 clove garlic, crushed
1 teaspoon salt
Whisk, shake, or blend the ingredients together well, bottle and store in the refrigerator.
Nutrition Facts
Nutrition (per serving): 50 calories, 40 calories from fat, 4.6g total fat, 0mg cholesterol, 175.5mg sodium, 12.9mg potassium, 2.6g carbohydrates, less than 1g fiber, 1.1g sugar, less than 1g protein, 1.5 points.
Enjoy!
Monday, August 18, 2014
CHARRED CORN, BLACK BEAN, VEGETABLE & QUINOA SALAD WITH PEACHES (OR NECTARINES)
This is a different take on the Charred Corn, Black Bean & Toasted Barley Salad from an excellent book in my cookbook collection called “Spilling the Beans” by Julie Van Rosendaal and Sue Duncan. My husband doesn't like barley in salads and I had no mangoes or red onion, so this is my riff on this colorful full-meal salad. It is filling, colorful and delicious! I made this for lunch last week when we had guests and it was very well-received.
BRYANNA’S CHARRED CORN,
BLACK BEAN, VEGETABLE AND QUINOA SALAD WITH PEACHES (OR NECTARINES)
Serves 8
1 cup quinoa (pre-washed type)
2 cups vegan broth
2 heaping cups fresh or frozen (thawed) sweet
corn kernels, thawed and drained
2 teaspoons olive oil
2 cups canned (19 oz. can) or cooked black
beans, rinsed and drained
1 yellow or orange bell pepper (or a
combination of both), seeded and chopped
1 cup diced red grape tomatoes
4 ripe peaches or nectarines, peeled and
diced
1/2 cup chopped green onions (both white
and green parts)
1/2 cup chopped fresh parsley (some chopped
fresh mint would be nice, too, if you have it)
Dressing:
1/2 cup aquafaba or my Oil Substitute for Salad Dressings
1/4 cup olive oil
1/2 cup fresh lemon or lime juice
2 teaspoon ground cumin
1 tablespoon agave nectar
2 cloves garlic, crushed
a generous 1/2 teaspoon salt
1. In a medium saucepan, toast the dry quinoa
over medium-high heat for a few minutes, or until golden and toasty-smelling. Immediately
pour in the broth, bring to a boil, turn the heat down to low, cover and cook
for 20 minutes. When it is done (it
should have absorbed all of the broth and be fluffy), transfer it to a large
serving bowl to cool completely. (If you’re
in hurry, spread the quinoa on a rimmed baking sheet and place in the freezer
for a few minutes.)
2. Mix
the corn kernels with the 2 teaspoons olive oil on a rimmed baking sheet and
spread it out evenly. Place it on your
oven rack about 6 inches below the broiler coils. Broil under the heat source (I turned my
broiler on to High) until the kernels start to brown and get charred a bit.. Remove
them from the oven and set aside to cool. (If
you’re in hurry, spread the charred corn on a fresh rimmed baking sheet and
place in the freezer for a few minutes.)
3. In a small bowl or jar, combine all the
dressing ingredients and whisk well to combine.
4. Add the cooled corn, beans, peppers,
tomato, peaches or nectarines, green onion and parsley. Add the dressing and
toss well.
5. Serve immediately or refrigerate for up
to a few hours before serving.
Enjoy!
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