Toasted Walnut, Black Bean, Corn And Tomato

Toasted Walnut, Black Bean, Corn And Tomato Salad. Happy Sunday friends. Any fun plans for the weekends? So I am off to walk Mollie in a few minutes.

Fancy trying this Toasted Walnut, Black Bean, Corn And Tomato Salad recipe out? How nice, healthy and tasty does it look!!

Not only does it look healthy at the same time it is!!

Especially with all the beautiful colours in it too. I can not wait to try because I love a nice and healthy salad for lunch, don’t you?

Toasted Walnut, Black Bean, Corn And Tomato Salad Dietitian Sian Porter Says:

“Walnuts provide plant-based protein in this salad and boost the fibre content. Replacing foods high in saturated fat, such as fatty meat, with foods high in unsaturated fat, such as a handful of California walnuts, can help lower cholesterol levels*. 

The essential omega-3 fatty acid ALA in California Walnuts also helps maintain normal blood cholesterol levels*. In order to stay heart healthy a variety of foods, including a rainbow of fruit and veg is recommended.

Providing vitamins, minerals, fibre and phytochemicals these have a protective effect against cardiovascular disease. This salad provides just under half (14.5g) of the UK adult daily fibre recommendation(30g) and over 3 of your ‘5 a day”.

How To Make A Toasted Walnut, Black Bean, Corn And Tomato Salad:

Serves 6

Description: This delicious make-ahead salad is a fresh mix of toasted walnuts, black beans, corn, tomatoes, mozzarella and spring onions, all tossed in a zesty dressing. Also an easy salad that’s the perfect lunchtime meal!

Ingredients:

Salad:

• 120g California walnut halves
• 2 x 400g cans black beans, drained and rinsed
• 450g frozen sweetcorn, prepared according to directions, then cooled
• 50g fresh mini mozzarella balls
• 250g cherry tomatoes, halved
• 1 bunch spring onions, white and green parts, thinly sliced
• 25g coriander, roughly chopped

Dressing:

• 125ml rice vinegar
• 3 tbsp extra virgin olive oil
• 1/4 tsp pepper

Assembly:

• 125g baby spinach and kale mix
• 1 lime, cut into wedges

Salad:

Preparation:

1. Firstly, preheat oven to 180^oC, gas mark 4. Place walnuts on a baking sheet in a single layer. Roast for 8 minutes or until lightly toasted and fragrant. Remove from oven. Chop roughly when cool.
2. Add walnuts, black beans, sweetcorn, mozzarella, tomatoes, spring onions and coriander equally to 6 lunch containers. Refrigerate until ready to serve.

Dressing:

1. Add rice vinegar, extra virgin olive oil and black pepper to a small bowl. Whisk until well combined.
2. Divide equally into 6 individual salad dressing containers. Refrigerate until ready to serve. Or, keep in original container, shake well and pour into each lunch container when ready to serve.

Assembly:

• Firstly, add baby spinach and kale to toasted walnut, black bean, corn and tomato salad containers.
• Drizzle each salad with salad dressing.
• Last but not least, serve with lime wedges.

Toasted Walnut, Black Bean, Corn And Tomato Salad:

So what do you think about this Salad Recipe? Do you also fancy trying it? Do you like all the ingredients in it? However if there is something you do not like you can always change it for something you do.

Updated post. first published here: 2nd March 2019. Recipe and image courtesy of California Walnuts.

Toasted Walnut, Black Bean, Corn And Tomato Salad.

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Toasted Walnut, Black Bean, Corn And Tomato Salad:

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Claire Justine

Hi, I am Claire and I created Claire Justine in 2011. I hope you enjoy reading my posts as much as I love writing them. Please leave a comment below and share your thoughts with us.

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