Recipe: Black Bean and Corn Side Dish

W15 2 19 RECIPE CORN BEANS 2One of the yummiest dishes to have around during this dieting time is this basic recipe, which can change from winter to summer, and can combine in so many different ways to make a satisfying meal.


Organic ingredients if at all possible; sauté the following:

  • 2-3 T Olive oil   240-360c
  • a handful of dried sliced tomatoes, cut into pieces  25c
  • 1 large sweet or yellow onion, quartered and sliced into 1/2-inch pieces 75-100c
  • 1-2 T blackened chili pesto (or you can substitute a broiled chili pepper of your choosing, chopped finely) 25c
  • 1 t chopped garlic (optional
  • 1/2 bag or ?oz frozen corn
  • 1 stalk celery diced (leaves are wonderful if you can get them)
  • 1-3 carrots, sliced
  • 1 can black beans, drained and washed 385c  (you can substitute other beans if you don’t like black beans)
  • cumin (start with at least 1/4t)
  • black pepper, garlic salt to taste

W15 2 2 BAKED COD W BEAN MIXDish it up and top with cubed avocados, at least 1/4 avocado each serving.  Right,
I show it paired with a large
Sugar Chili and a piece of fish.
Chill overnight to let all the
wonderful flavors mix!
This is an excellent mid-afternoon
snack by itself full of protein,
and good alongside cold chicken
and/or on chopped lettuce for lunch.

Total calories = 2,085 for about 8 cups;
1 cup = approx 270 calories.


Substitute 1-2 ears corn sliced off the cob during cooking!
Substitute garlic greens (early if you want to pack a subtle punch, at the end if you want a good strong garlic flavor!)
Green onions added early or late are also yummy.
Drop the dried tomatoes, and after you’ve taken the dish off the stove and either while it is still hot or after it has cooled, add a basket or half-basket of cherry tomatoes, halved or quartered.  Changes this dish completely — it is less sweet, and more like a salad.

W15 2 19 RECIPE CORN BEANS BANNER copyI often double the recipe when we are slammed at work for high-powdered snacks and lunches which are so satisfying and so easy!

  • Add salsa if you like, and roll it in a large organic wheat tortilla to make a vegetarian lunch that will satisfy.  I like them warmed or cold, and this will also freeze well.
  • Add chicken, fish or any meat and salsa (or not), and eat cold or hot — this is excellent the next day for leftover lunch.
  • Toss with a crisp lettuce for a no-dressing salad, filling and yummy.
  • Scramble into eggs.
  • If you are not on a diet or want to count the calories associated with baked non-GMO corn chips, a serving of corn chips with the bean salad is yummy!

Always organic or non-GMO, humanely raised.  It matters!

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Images courtesy Dkatiepowellart. (Me too!)


About dkatiepowellart

hollywood baby turned beach gurl turned steel&glass city gurl turned cowgurl turned herb gurl turned green city gurl. . . artist writer photographer. . . cat lover but misses our big dogs, gone to heaven. . . buddhist and interested in the study of spiritual traditions. . . foodie, organic, lover of all things mik, partner in conservation business mpfconservation, consummate blogger, making a dream happen, insomniac who is either reading buddhist teachings or not-so-bloody mysteries or autobio journal thangs early in the morning when i can't sleep
This entry was posted in art journal, beef, breakfast, corn, diet, leftovers, non-GMO, organic, recipe, salad, sides, spicy, vegetarian, work dinners and tagged , , , , , , , , , , . Bookmark the permalink.

One Response to Recipe: Black Bean and Corn Side Dish

  1. Pingback: Diet Week 4: Stabilizing | katwritesfood

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