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Extension > Family > Live healthy, live well > Healthy bodies > Eat smart > The recipe box > Corn and bean medley

The recipe box

corn and beans

Corn and bean medley

Mix corn and beans in this delicious side dish. It takes less than 15 minutes to make.

Number of servings: 4
Serving size: 1/2 cups

Ingredients

3 tablespoons water

1/4 onion, chopped

1 cup frozen whole kernel corn, no added saltĀ 

1 cup pinto beans, drained, rinsed, cooked or about 1/2 of a 15-ounce can of canned pinto beans

3/4 teaspoon chili powder

Optional: 1/4 teaspoon hot red pepper flakes

Directions

Time needed: 5 minutes preparation; 10 minutes cook time

  1. Heat water in sauce pan. Cook onion in water about 2 minutes or until soft.
  2. Add corn, beans, chili powder, and pepper flakes (optional) to onion mixture. Cook over low heat about 5 minutes or until hot.

Nutritional information

Calories 101
Total Fat: 1 g
Saturated Fat: 0.1 g
Cholesterol: 0 mg
Sodium: 105 mg
Total Carbohydrate: 19 g
Dietary Fiber: 1.3 g
Total Sugar: 1.7 g
Protein: 4.4 g

Allergens: None noted

Tips and variations

Make cooked pinto beans from scratch to save money. Follow the instructions for the quick hot soak or overnight soak method found on Preparing dry beans and whole dry peas.

For variety, use other beans your family likes such as black beans or kidney beans.

When shopping for canned foods like beans, look for less expensive store or generic brands.

Source

This recipe was developed by University of Minnesota Extension Center for Family Development staff.

Related resources

Preparing dry beans and whole dry peas (PDF) — Save money and time by preparing your own dried beans and peas.

Easy kale with bacon — Saute kale in bacon grease for a delicious side dish. It will get even those who don’t typically like green vegetables to eat their greens!

Grilled vegetable skewers — Grill up a batch of healthy vegetable skewers. They are delicious any time of year.

Kohlrabi saute — Try something different with this tasty side dish. It’s a great dish to introduce the family.

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