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Corn and Bean Medley

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Corn and Bean Medley
En Español

Fivestar Rating
(41 votes)
Recipe Total Cost
  • Makes: 4 servings

Chili powder and pepper flakes give a spicy twist to this classic bean and corn side dish.

Ingredients

  • 3/16 cup corn (3 Tablespoon of liquid drained from canned)
  • 1/2 cup onion (chopped)
  • 1 cup corn (canned, whole-kernel, drained)
  • 3/4 cup kidney beans (dry, cooked)
  • 3/4 teaspoon chili powder
  • 1/4 pepper flakes (hot red, 1/4 teaspoon, optional)

Directions

1. Heat 3 tablespoons of liquid from canned corn in saucepan.

2. Cook onion in liquid until soft, about 2 minutes.

3. Add corn, kidney beans, chili powder, and hot red pepper flakes to onion mixture.

4. Cook over low heat for about 10 minutes.

Notes

Learn more about:

Source: USDA, FNS, Food Distribution Program on Indian Reservations, Healthy Eating In Indian Country: Diabetes

Nutrition Information

Serving Size: 1/2 cup (121g)
Nutrients Amount
Total Calories 88
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 98 mg
Carbohydrates 18 g
Dietary Fiber 4 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 4 g
Vitamin D 0 mcg
Calcium 15 mg
Iron 1 mg
Potassium 228 mg
N/A - data is not available
Nutrients Amount
Total Calories 88
Total Fat 1 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 18 g
Dietary Fiber 4 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 4 g
Minerals
Calcium 15 mg
Potassium 228 mg
Sodium 98 mg
Copper 112 mcg
Iron 1 mg
Magnesium 24 mg
Phosphorus 76 mg
Selenium 1 mcg
Zinc 1 mg
Vitamins
Vitamin A 9 mcg RAE
Vitamin B6 0.1 mg
Vitamin B12 0 mcg
Vitamin C 2 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 3 mcg
Folate 63 mcg DFE
Thiamin 0.1 mg
Riboflavin 0 mg
Niacin 1 mg
Choline 20 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1/2 cups
Protein Foods
1/2 ounces
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