A Holiday Antidote: A Healthy, Easy Recipe for Beans, Corn and Tomatoes

Meal Monday

Okay, I know this is going to sound strange, but I am sick of chocolate. And eggnog. And pastries. And wintry side dishes. And I'm willing to bet that you, or at least your best jeans, are, too.
 
So, I'm going to keep it simple this week. Stove-top beans, corn, and tomatoes. Easy, inexpensive, healthy ingredients cooked in one pan, and served at your leisure. This dish has simple richness and flavor added by fresh herbs, balsamic vinegar and a little bit of cheese.
 
I've lauded the healthy perfection of beans in a previous blog. Served here with pan-roasted corn they provide a complete, low-fat and high fiber protein, with an added nutrition boost from the tomatoes and fresh parsley.
 
There is something about this dish which I find utterly addictive, I think it is the tanginess of the vinegar combined with the sweetness of the corn, the heartiness of the beans and the smoky richness of the cheese.
 
Whatever the appeal, I hope you find it as satisfying as I do. Oh, and don't forget the cornbread and maybe a simple salad served with my easy vinaigrette. Enjoy!
 

Pan-roasted Beans, Corn and Tomatoes Recipe

What you need:

2 25 oz. cans beans, drained and rinsed (I use pinto and kidney)
31/2 cups frozen or fresh corn kernels
3 cloves garlic, minced
5 plum tomatoes, chopped (you can use whole canned tomatoes, just drain and chop)
1 tsp. dried thyme
2tbsp. olive oil
2 tbsp. balsamic vinegar
1 tsp. red pepper flakes (optional)
3 tbsp. fresh parsley, chopped
1 tbsp. fresh chives, chopped (optional)
3 oz. (handful) smokey cheese, cubed (I use an aged cheddar)
 
What to do:

Heat a heavy skillet (NOT non-stick!) over medium-high heat. Add the corn and roast, stirring occasionally until it begins to brown. Add the garlic and cook for a few minutes more. The corn should be brown, but not burnt.
 
Scrape the corn into a large bowl. Return the pan to the heat, add a splash of olive oil and the tomatoes and thyme. Cook until softened, just a few minutes. Add to the corn.
 
Add the beans, olive oil, vinegar, pepper flakes, parsley, chives and salt and pepper to taste. Combine and add more salt or vinegar to taste. Stir in the cheese. Voila!

P.S. My 2-year-old digs this stuff! (I leave out the red pepper flakes on his behalf)

Comments

[Lyn]

Wait - do you add the beans, olive oil, etc. to the pan on the stove? Or to the bowl with the corn? Your sentence "Add to the corn." is ambiguous..

[pain relief]

seems it is easy to do the meal, thanks for sharing.

[Emily Rodman]

So, you cook the corn, put it in large bowl. Cook the tomatoes in the same pan and add them to the large bowl with the corn. Add everything else to the large bowl with the corn and tomatoes. Mix. Eat. I try to keep it as simple, with as few dirty dishes, as possible. Thanks, Emily

[Lyn]

Ok - sorry to be dense - but the beans go in cold? I think the reason I'm asking is because I have an aversion to cold beans... might heat them with the tomato if I were to try this. :)