Creamy Italian Corn Salad – A healthy and nutritious salad or chip dip! #RealFood #CleanEating #WholeWheat #Bulgur
Doesn’t a Corn Salad sound really good right now? We’ve shared Chickpea Salads, Quinoa Salads, Bulgur Salads and even Forbidden Rice Salads but this is our first Corn Salad and oh, is it delicious!
Did you know organic corn can have benefits like lowering risk the of colon cancer, giving a boost to the immune system, improving bone strength and helping to control diabetes? Organic corn is rich in minerals and vitamins and happens to taste amazing in this salad! (source)
Put all that nutrition with some wheat bulgur which can help protect the heart, improve digestion, fight diabetes and help with weight loss. We really love what bulgur adds to this dish. It doesn’t have much of a flavor yet is almost sweet. You can substitute quinoa if you prefer. (source)
Black Beans can improve digestion, help keep blood sugar levels stable, help with weight loss and are heart healthy. They are also a great source of fiber and protein which really adds to this salad. (source)
Add some delicious avocados which are well known as a healthy fat. They are also packed with vitamins and minerals like potassium, vitamin K, vitamin C, vitamin B6 and they are high in fiber. (source)
All in all this is a very healthy salad that is super easy to whip up. It can be eaten as is or it tastes divine with some organic corn chips for a party chip dip. The Creamy Italian Dressing is absolutely heavenly! If you happen to have extra you should try it on a green salad. Amazing!
Alright, enough talk. Let’s eat! Don’t forget to keep as many of your ingredients (especially the corn) organic for optimum nutrition.
1 cup fresh or frozen corn
3 cups cooked black beans
2 cups cooked wheat bulgur OR quinoa
1 can of black olives, sliced
½ red pepper, diced
¼ red onion, diced
1 avocado, diced
Creamy Italian Dressing (recipe below)
Place all ingredients except avocado and Creamy Italian Dressing in a large bowl. Stir until combined. Gently fold in dressing and avocado. Serve with organic corn chips or as a side salad.
Creamy Italian Dressing
¼ cup olive oil
¼ cup sour cream
½ tsp. lemon juice
1 ½ tsp. Italian seasoning
2 Tbs. red wine vinegar
2 Tbs. honey
½ tsp. salt
pinch of black pepper
cayenne to taste
Mix all ingredient together and pour over salad.
For more delicious and nutritious salads and dips make sure you try our Healthy Spaghetti Garden Salad, Picky Eater Tuna Salad, Quinoa Bean Platter and Best Ever Salsa.
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What are your favorite summer salad ingredients?