roasted corn salad recipe featuring black beans,avocado ,vibrant flavors.here's nutritional benefits and easy preparation for a refreshing addition to any meal.

Corn, celebrated for its culinary adaptability, transforms dishes with its golden roast, sweet crunch in boiling, and hearty soup additions. Discover creative recipes to elevate this beloved staple, enhancing meals with nutritious delight and irresistible taste!

Ingredients:

• 4 ears of corn, husked
• 1 can (15 oz) black beans, drained and rinsed
• 1 ripe avocado, diced
• 1 small red onion, finely chopped
• 1 red bell pepper, diced
• 1/4 cup chopped fresh cilantro
• Juice of 2 limes
• 2 tablespoons olive oil
• Salt and pepper to taste
• Optional: crumbled feta cheese or cotija cheese for topping

Instructions:

Roast the Corn:

1-Preheat your oven to 400°F (200°C).

2-Place the husked corn directly on a baking sheet or wrap each ear in aluminum foil.

3-Roast in the preheated oven for 20-25 minutes, turning occasionally, until the corn kernels are tender and slightly charred. Remove from the oven and let cool.

Prepare the Salad:

1-Once the roasted corn has cooled, carefully cut the kernels off the cob and place them in a large mixing bowl.

2-Add the black beans, diced avocado, chopped red onion, diced bell pepper, and chopped cilantro to the bowl with the corn.

Dress the Salad:

1-In a small bowl, whisk together the lime juice, olive oil, salt, and pepper to make the dressing.

2-Pour the dressing over the corn and bean mixture and toss gently to combine, ensuring all ingredients are evenly coated.

Serve:

1-Transfer the salad to a serving dish or individual plates.

2-If desired, sprinkle crumbled feta cheese or cotija cheese on top for added flavor.

3-Serve immediately as a side dish, or enjoy as a light and refreshing main course.

Optional Soup Variation:To turn this salad into a soup, simply transfer the prepared salad to a pot and add vegetable or chicken broth until desired consistency is reached. Heat the soup over medium heat until warmed through, then serve hot with a sprinkle of cheese and a slice of lime on the side.

Enjoy this delicious and versatile roasted corn salad, perfect for summer gatherings, picnics, or cozy nights in!

Nutritional Values :

Corn (4 ears, about 400g):

• Calories: 344
• Carbohydrates: 76g
• Protein: 12g
• Fat: 4g
• Fiber: 8g

benefits:

• Rich in fiber, aiding digestion and promoting gut health.
• Contains antioxidants like lutein and zeaxanthin, which are beneficial for eye health.
• Good source of vitamins B and C, essential for overall health and immunity.

Black Beans (1 can, 15 oz, drained, about 425g):

• Calories: 375
• Carbohydrates: 67g
• Protein: 25g
• Fat: 2g
• Fiber: 19g

benefits:

• High in protein and fiber, helping to promote fullness and regulate blood sugar levels.
• Excellent source of plant-based iron, important for energy production and oxygen transport.
• Contains folate, magnesium, and potassium, contributing to heart health and blood pressure regulation.

Avocado (1 medium, about 150g):

• Calories: 240
• Carbohydrates: 12g
• Protein: 3g
• Fat: 22g
• Fiber: 10g

benefits:

• Loaded with heart-healthy monounsaturated fats, which may help lower bad cholesterol levels.
• High in potassium, aiding in blood pressure regulation and muscle function.
• Packed with vitamins E, K, and various B vitamins, supporting skin health, bone health, and metabolism.

Red Onion (1 small, about 100g):

• Calories: 40
• Carbohydrates: 9g
• Protein: 1g
• Fat: 0g
• Fiber: 2g

benefits:

• Contains quercetin, a powerful antioxidant with anti-inflammatory properties.
• Rich in sulfur compounds, potentially beneficial for heart health and immune function.
• Low in calories but high in flavor, making it a great addition to dishes for taste and health benefits.

Red Bell Pepper (1 medium, about 120g):

• Calories: 37
• Carbohydrates: 9g
• Protein: 1g
• Fat: 0g
• Fiber: 3g

benefits:

• High in vitamin C, acting as an antioxidant and supporting immune function.
• Good source of vitamin A, promoting eye health and vision.
• Contains capsaicin, which may help boost metabolism and reduce inflammation.

Cilantro (1/4 cup, chopped, about 4g):

• Calories: 1
• Carbohydrates: 0g
• Protein: 0g
• Fat: 0g
• Fiber: 0g

benefits:

• Rich in antioxidants and vitamins A, C, and K, supporting overall health and immune function.
• Contains antimicrobial properties, potentially aiding in digestion and fighting infections.
• Adds a refreshing flavor and aroma to dishes, enhancing culinary enjoyment.

Lime Juice (Juice of 2 limes, about 60ml):

• Calories: 16
• Carbohydrates: 5g
• Protein: 0g
• Fat: 0g
• Fiber: 0g

benefits:

• Packed with vitamin C, supporting immune function and collagen production.
• Contains flavonoids, which have antioxidant and anti-inflammatory properties.
• Adds a tangy flavor to dishes while providing a refreshing burst of citrus.

Olive Oil (2 tablespoons, about 30ml):

• Calories: 239
• Carbohydrates: 0g
• Protein: 0g
• Fat: 27g
• Fiber: 0g

benefits:

• Rich in monounsaturated fats and antioxidants, promoting heart health and reducing inflammation.
• Contains oleocanthal, which may have anti-inflammatory effects similar to ibuprofen.
• Provides healthy fats necessary for nutrient absorption and brain function.

Salt and Pepper (to taste, negligible calories)

Feta Cheese or Cotija Cheese (optional, for topping):

• Calories: Approximately 75 per 28g serving (varies based on type and amount used)

These values are approximate and may vary based on factors such as brand, ripeness of produce, and serving sizes.