Beans, Corn, Mango, Tomato Salad
It is one of those hot-hotter-hottest days in summer when "one-dish-has-everything" salad comes to mind. Vegetables and beans (legumes) all in one. Protein, fiber and carbs well-taken care of.
Moreover, no one wants to spend long hours behind the stove (heat!) in the hot summer days, so this minimal-cooking salad-as-a-meal (e.g. Falafel Salad Bowl, Tempeh Salad Bowl, Tandoori Chicken Salad) is a savior. You can also try this Vegetable and Tofu Platter with Cheese Dip.
Enjoy this delicious salad on a too-hot-for-a-big-appetite summer day.
Beans, Corn, Mango, Tomato Salad
Ingredients:
1 can organic garbanzo beans, rinsed and drained
1 can organic black beans, rinsed and drained
1 cup frozen organic corn kernels, blanched
1-2 cups steamed/blanched (already cooled to room temperature) broccoli florets
Handful of organic cherry tomatoes, sliced to halves or quarters
1 organic red bell pepper, diced
1 organic mango, diced
1/2 red onion, finely chopped
3 cloves garlic, finely minced
1 cup finely chopped organic cilantro
1/2 medium-sized cucumber, thinly sliced
1 avocado, thinly sliced or diced to bite-size
Pinch salt and black pepper
Cooked pasta (optional)
[Dressing]: 2 tsp organic apple cider vinegar (or juice from half a lemon), 3-5 tbsp extra-virgin olive oil, salt and ground black pepper
Directions: Mix all the ingredients except the cucumber and broccoli in a bowl (you need a deep and large bowl because this is a huge salad!), and gently toss to thoroughly mix. Allow salad to sit for about 10 minutes for flavors to combine. When ready to serve, mix and gently toss with cucumber and broccoli .
Bean Salad (base salad)
Notes and Tips: The cucumber and avocado were left-out in the first mix-in because the bean salad (without the cucumber and avocado) keeps and stores better in the fridge without the cucumber losing its crunch and avocado being oxidized and turning brown. In addition, the bean salad can be a base salad which can be used atop another freshly assembled leafy greens salad the next day, for example.
This recipe is a sized-up (added much more fresh summer produce and fruits) and adapted version of Mexican Corn Salad.
Tag: salad bowl meals
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