Corn & Beans Two Ways (Salad & Heated) | Free Recipe
Description
Corn is a bit of a keto no-no. However, if you are strategic, it can be fit into a keto diet when combined with other very low-carb ingredients, and if not used in too large quantities. This dish is a touch high in carbs because I've chosen to make corn a main feature. It can be eaten as a full meal for those with a higher carb limit, or divided into 5 servings and enjoyed as a side dish. In the mood for something chilled and refreshing? Make the salad. Does the chilly weather have you yearning for something warm and comforting? Make the heated version. Whatever season it may be, happy eating!
Storage: undressed salad, salad dressing, and heated dish can be stored, refrigerated, for up to 3 days. Dressed salad can be stored for up to 24 hours.
Ingredients
Instructions
For the Salad:
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Combine the beans, vegetables/herbs, and pumpkin seeds in a medium-sized mixing bowl
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Whisk the remaining ingredients together in a small bowl to make the dressing.
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Pour the dressing over the bean/veggie mixture and mix to distribute the dressing thoroughly.
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Divide into desired number of servings — e.g. 5 x 130g (~ ¾ cup) or 3 x 215g (~1⅓ cups) — and Enjoy cold.
For the Heated Dish:
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Put the beans, corn, red pepper, jalapeño, chili powder, and cumin in a small saucepan. Add a splash of water or liquid from the can of corn. Cover with a well-fitted lid and heat on medium-low for 7 to 10 minutes, or until peppers are desired tenderness. Stir occasionally and adjust the heat as necessary.
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Add the oil or butter, nutritional yeast, lime juice, and pumpkin seeds to the pan. Cook for an additional 1 to 3 minutes, or until no water remains. Stir often.
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Salt to taste and then divide into desired number of servings — e.g. 5 x 130g (~ ¾ cup) or 3 x 215g (~1⅓ cups) — and top with the green onion and cilantro. Enjoy warm.
Used to Make This Recipe
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Nutrition Facts
Servings 5
Serving Size about ¾ cup (130g) made with soybeans. See notes section below for soy-free facts.
- Amount Per Serving
- Calories 235kcal
- % Daily Value *
- Total Fat 15g24%
- Total Carbohydrate 12.5g5%
- Dietary Fiber 5g20%
- Protein 15g30%
- Net Carbs 7.5g
* Total Carbs - (Fiber + Allulose + Sugar Alcohols) = Net Carbs
Notes
Made with Black Beans:
Nutrition Facts
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Servings 5
Size about ¾ cup (130g)
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Calories 215
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Total Fat 11g
Total Carbohydrates 21g
— Dietary Fiber 7g
Protein 10g
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[ Net Carbs 14g ]
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- Toasting pumpkin seeds is not required, but it adds crunch and depth of flavor to the recipe.
- Chili powder is a common North American spice blend. It's not just powdered chilis. Recipes for this blend can be found online or in my first book, Keto for Vegans: Book 1. It can also be replaced with a taco or fajita seasoning blend. Beware of blends with a high starch content.
