Corn & Beans Two Ways: Salad or Heated

Name: Corn & Beans Two Ways (Salad & Heated)
Prep time: 20 min
Cook time: 10 min
Total time: 30 min
Yield: 5
Ingredients: ☐ ⅓ cup (53g) toasted pumpkin seeds; ☐ 1½ cups (258g) cooked soybeans; ☐ 1 cup (164g) drained sugar-free canned corn; ☐ ½ medium (59g) red bell pepper,; ☐ 1 medium (25g) deseeded jalapeño pepper,; ☐ 1 medium (15g) green onion,; ☐ ¼ cup (5g) cilantro,; ☐ 2 Tbsp (30ml) light olive oil; ☐ 2 Tbsp (30ml) lime juice; or for heated version: 1 Tbsp (15ml) lime juice; ☐ 2 tsp nutritional yeast flakes; or for heated version: 2 Tbsp (10g) nutritional yeast flakes; ☐ 1 tsp chili powder; ☐ ½ tsp ground cumin; ☐ ¼ to ½ tsp salt

Corn & Beans Two Ways (Salad & Heated)

Prep Time 20 mins Cook Time 10 mins Total Time 30 mins

net carbs vary

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Author: Heather Varaleau Meal & Course: Salads, Mains, Sides

Difficulty: Intermediate Servings: 5 Calories: 235 Dietary Tags:

Moderate Protein Balance

Description

A colorful combination of corn, soybeans, peppers, toasted pumpkin seeds, and chili-cumin seasoning that can be prepared two ways. Serve it chilled with a lime dressing or warm with vegan butter and extra nutritional yeast.

Yield: 3 meal-sized servings of about 1⅓ cups (215g) each or 5 side-sized servings of ¾ cup (130g) each, totaling 4 cups (645g)

Prep Time: 20 minutes for salad and 30 minutes for heated dish

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.

Soy-Free Version (Higher-Carb): replace the soybeans with 1½ cups (258g) black beans (equal to a 15oz [425g] can, drained and rinsed).

Ingredients

☐ ⅓ cup (53g) toasted pumpkin seeds ((toast raw seeds for 5-7 minutes at 350°F [175°C] — toasting optional ✎))
☐ 1½ cups (258g) cooked soybeans (or black beans for soy-free (equal to 1 x 15-oz [425g] can, drained & rinsed))
☐ 1 cup (164g) drained sugar-free canned corn ((about half of a 15.25 oz [432g] can))
☐ ½ medium (59g) red bell pepper, (diced (about ½ cup))
☐ 1 medium (25g) deseeded jalapeño pepper, (diced, or ¼ medium (30g) green pepper (about ¼ cup))
☐ 1 medium (15g) green onion, (chopped (about ¼ cup))
☐ ¼ cup (5g) cilantro, (chopped (a decent-sized handful will do the trick))
☐ 2 Tbsp (30ml) light olive oil (or neutral-flavored oil of choice, or vegan butter for heated version)
☐ 2 Tbsp (30ml) lime juice ((about 1 medium lime))
or for heated version: 1 Tbsp (15ml) lime juice ((about ½ medium lime))
☐ 2 tsp nutritional yeast flakes
or for heated version: 2 Tbsp (10g) nutritional yeast flakes
☐ 1 tsp chili powder ((the seasoning blend, not just ground chilis))
☐ ½ tsp ground cumin
☐ ¼ to ½ tsp salt ((depending on whether corn is salted))

Instructions

For the Salad:

Combine the beans, vegetables/herbs, and pumpkin seeds in a medium-sized mixing bowl
Whisk the remaining ingredients together in a small bowl to make the dressing.
Pour the dressing over the bean/veggie mixture and mix to distribute the dressing thoroughly.
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:

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.
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.
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

Heat-Safe

Glass Mixing Bowls Check Them Out
Easy Peasy

Handheld Lemon/Lime Juicer Check It Out
Perfect Size

Mini Whisk Check It Out
Hygenic & Non-Toxic

Cutting Board Set Check Them Out
Sharp

Knife & Block Set Check It Out
Scratch-Resistant

Non-Stick Pots & Pans Check Them Out

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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

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.

Keywords: low carb corn and bean salad, corn and bean salad, vegan corn and bean salad, keto corn salad, soybean salad, corn and soybean salad, warm corn and beans, low carb bean salad, soybean recipes, vegan bean salad, corn salad with lime, corn salad with pumpkin seeds, black bean variation

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Frequently Asked Questions

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What are the macros and calories for the full recipe?

Nutrition Facts
(with Soybeans)
———————————————
Size about 4 cups (645g)
———————————————
Calories 1,180
———————————————
Total Fat 77g
Total Carbohydrates 64g
— Dietary Fiber 27g
Protein 75g
———————————————
[ Net Carbs 37g ]
———————————————

Nutrition Facts
(with Black Beans)
———————————————
Size about 4 cups (645g)
———————————————
Calories 1,175
———————————————
Total Fat 55g
Total Carbohydrates 103g
— Dietary Fiber 33g
Protein 51g
———————————————
[ Net Carbs 70g ]
———————————————

What data is used to calculate the calories and macros?

When available, I typically use NCCDB data in Cronometer to calculate calories and macros. For a few ingredients, however, I use label or custom data instead, even when NCCDB data is available. This is usually because I’ve found the label data to differ substantially and consistently for those foods.

In this recipe, I used label or custom data for the pumpkin seeds (Bob's Red Mill) and nutritional yeast flakes (blend of Bob's Red Mill and Foods Alive unfortified).

Note that both NCCDB and label data can change over time, so the values shown here may differ from current data.

The calorie and macro numbers on your recipes seem oddly uniform. Why is that?

Counting calories and macros can negatively impact mental health, so most numbers are rounded. Calories are rounded to the nearest multiple of 5, and macros are rounded to the nearest 0.5 g or whole number, depending on their value and use. For simplicity, naturally occurring sugar alcohols are counted as fiber unless the recipe includes added sugar alcohols.

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Keto for Vegans

Corn & Beans Two Ways (Salad & Heated)

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