A Protein-Packed Vegan Side Salad

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Eating heavy meals during the summer can make you feel lethargic, so a lot of people seem to eat more fresh salads and lighter fare. It’s still important to consume adequate amounts of protein, which is why choosing meat-free sources of protein may be especially appropriate for summer weather (meats can leave a heavy feeling in the stomach). The salad I’m sharing today makes an excellent side dish and the best part is that most of the ingredients (excluding the beans) can be found at your local farmers’ market or farm stand.

Corn, Tomato, and Bean Salad

Ingredients

• One 12 oz. can of black beans (or a different type of bean that you like)
• 16 oz. baby tomatoes, or whole tomatoes, cut into smaller pieces
• ¼ cup diced onion
• 1 tbsp. extra virgin olive oil
• 1.5 cups cooked corn (it can be fresh, canned, or frozen)
• a few leaves of fresh or dried oregano
• a few leaves of fresh or dried cilantro
• 4 tbsp. fresh or canned salsa
• salt and pepper to taste

Directions
• Boil water and boil or steam corn for a few minutes. Drain the corn (if it’s still on the cob, remove using a knife)
• Cut baby tomatoes or whole tomatoes into smaller pieces
• Heat the beans (I used a microwave) and drain so that some of the salt and other liquid is rinsed away
• Combine the corn, tomatoes, onion, herbs (oregano and cilantro), salt and pepper together.
• Drizzle olive oil and salsa on top and then mix gently
• Refrigerate or serve immediately
• Enjoy!

-Jess

Summer Beet and Corn Salad

One great thing about summer is the abundance of fresh fruits and veggies that are available. Whether you get your produce from a farm stand, supermarket, or your own backyard, summer eating should be colorful and full of nutrition. Here’s a simple summer recipe for beet and corn salad, which can be eaten on its own, or as a side dish. If you’re heading to a barbecue, consider preparing a dish like this to impress your hosts and other dinner guests!

Simple Summer Beet and Corn Salad (serves 3-4)

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Ingredients:

  • 1 large beet, or 2-3 medium sized beets (greens removed)
  • 1/2 cup sliced onion
  • 3/4 cup corn
  • 1 tbsp. extra virgin olive oil
  • squeeze of lemon juice
  • salt and pepper, to taste

Directions:

  • Boil water
  • As you’re waiting, remove outer layer from the beets using a vegetable peeler
  • If the beets are large, cut in half
  • Boil the beets for about 25 minutes (or until soft)
  • Remove corn from the cob, or if you’re not using fresh corn, measure 3/4 cup of corn and steam in the microwave
  • In a saucepan, heat the 1/2 cup sliced onion on low heat
  • Drain the beets when they’re finished cooking, and drain whatever excess water remains from the corn.  Remove the onion from the pan when it is lightly browned.
  • Combine the beets, corn, and onion, and add olive oil, lemon juice, and salt and pepper. Mix well with a spoon.
  • Refrigerate and enjoy when cooled

 

-Jess