Corn and Bean Medley
Chili powder and pepper flakes give a spicy twist to this classic bean and corn side dish.
- Yield
- 4 servings
- Serving size
- 1/2 cup
- Rating
- 3.28 of 5 (39 ratings)
Food groups
- Vegetables: 1/2 cups
Ingredients
- 1/4 cup onion, chopped
- 1 cup low-sodium whole-kernel canned corn
- 3/4 cup cooked kidney beans
- 3/4 teaspoon chili powder
- hot pepper flakes (1/4 teaspoon, optional)
Directions
- Wash hands with soap and water.
- Drain the canned corn, but reserve the liquid from the can.
- Heat 3 tablespoons of liquid from canned corn in saucepan.
- Cook onion in liquid until soft, about 2 minutes.
- Add corn, kidney beans, chili powder, and hot red pepper flakes to onion mixture.
- Cook over low heat for about 10 minutes.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 75.44 |
| Total Fat | 0.59 g |
| Saturated Fat | 0.07 g |
| Monounsaturated Fat | 0 g |
| Polyunsaturated Fat | 0 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 15.04 g |
| Dietary Fiber | 3.6 g |
| Total Sugars | 2.41 g |
| Added Sugars included | 0 g |
| Protein | 3.97 g |
| Calcium | 15 mg |
| Potassium | 221 mg |
| Sodium | 21.03 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 24 mg |
| Phosphorus | 73 mg |
| Selenium | 1 mg |
| Zinc | 1 mg |
| Vitamin A | 8 mcg |
| 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 | 60 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0 mg |
| Niacin | 1 mg |
| Choline | 19 mg |
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Source
Recipe by: USDA Food and Nutrition Service — Food Distribution Program on Indian Reservations
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/corn-and-bean-medley. Federal works are public domain in the United States.
This edition: preserved and enhanced by MyPlate.food — cleaned and completed data, structured nutrition and food-group amounts, images remastered from the USDA originals, and translations into Spanish, French, Korean, and German. The original USDA recipe is public domain; this enhanced edition is free to cite and reuse with credit to MyPlate.food. Custom licensing: myplate.food/partners.