Grilled Corn and Black Bean Salad

A tasty Mexi-inspired corn salad.

Ingredients:

Salad

  • The kernels sliced from 2 cobs of grilled corn

  • 1 red onion finely sliced

  • A large handful of basil leaves

  • 250g cherry tomatoes, halved

  • 1 x 400g can black beans, drained and well rinsed

Dressing

  • 2 cloves garlic, crushed

  • 1 tablespoon olive oil

  • Juice of 1 large lemon or 2 small ones

  • 1 tsp dried or finely chopped fresh oregano

Directions:

Mix all salad ingredients together. Whisk together all dressing ingredients. When ready to serve, toss salad and dressing together.

SERVES 6 AS A SIDE.

PER SERVE | CALORIES: 635kJ (152kcal) |PROTEIN 6.6g | FAT 3.1g (SAT FAT 0.5g) |CARBS 19.9g (SUGAR 5.3g) | SODIUM 216mg

DIETITIAN NOTE:

A corn cob has around 15g carbohydrate per 100g, so weigh your corn if you are calculating carbs. However, the carbohydrate in corn varies hugely depending on the variety, the freshness, and what part of the season it is, so this is an estimate. How much carbohydrate we actually absorb from corn varies widely, so if you are new to diabetes and have a blood glucose meter, check how much it raises your blood glucose.

Which way should you barbecue your corn? It depends what effect you’re after.

METHOD 1: CORN GRILLED IN HUSKS

This method produces very juicy, tender corn, without charring. Peel away the outer layers of husk, leaving a couple of inner layers on. Soak the corn in water for at least 15 minutes. Throw the damp corn on a medium barbecue and cook for about 15 minutes on each side. To serve, remove the husks, or let people remove their own, or fold back the husks as they eat – a useful handle!

METHOD 2: CORN GRILLED WITHOUT HUSKS

This will produce dryer cobs of corn with rich, smoky flavours. Spray the corn with olive oil, throw it on a medium barbecue, and cook for about 15 minutes on each side.

Claire Meirellessalad, sides