Try this delicious salad as a side dish or even as a main. It’s light and satisfying.
Use the ingredients list as a guide. If you don’t have peppers, use what is on hand. If you don’t like cilantro, it’s fine not to use it at all; many people don’t like it. Use any lettuce, even finely sliced cabbage. See the tip below for how to make your red onion a little mellower. Or see what’s in your fridge, open a can of black beans, defrost some corn, and you have a delicious salad great for lunch or a party. Enjoy!
Black Bean, Corn and Arugula Salad
1/4 medium red onion, diced or sliced
1/2 cup pepidas (pumpkin seeds), toasted
2-3 cups arugula, washed
1 15 ounce can black beans, drained and rinsed
1 cup corn, fresh or frozen (and thawed)
1/2 – 1 ripe avocado, sliced
1/2 red bell pepper, diced
1/2 yellow pepper, diced
1 tomato, quartered
1-2 tablespoons cilantro, chopped
1/2 cup crumbled feta, cojita or 1/4 cup parmesan cheese
2 teaspoons apple cider vinegar
1-2 tablespoons safflower or sunflower oil
1/2 teaspoon kosher salt
Fresh ground pepper
Juice from 1/2 lime
Optional: 1 teaspoon honey or agave nectar*
Soak onion in ice water in a small bowl for 5 minutes. Drain.
Toast pumpkin seeds in a small sauté pan without any oil. Cool.
Add salad ingredients in a large bowl and toss. Pour dressing ingredients into bowl and toss. Serve immediately.
*My kids aren’t big fans of arugula — yet. For them, I would make this salad with spinach or romaine, put in their favorite veggies and add the little bit of sweet (honey or agave) to round out the acid from the vinegar and the lime. I have found that most kids like a little of this in their salad, which is OK by me!
Author Information: Amy Fothergill, San Francisco, CA
Amy Fothergill is the mother of two and owner of The Family Chef. She teaches cooking classes and provides consultations. She blends her culinary techniques with delicious ingredients to create gluten free, healthy dishes that the whole family enjoys.
Blog: http://thefamilychef.blogspot.com (a food blog which is a blend of gluten free and regular recipes)
Email: Amy Fothergill
Gluten-free recipes: http://www.examiner.com/x-13910-SF-GlutenFree-Food-Examiner