Fresh, colorful, and bursting with the freshest flavors, this crowd-pleasing recipe is great for a picnic or potluck. But you may be asking yourself, “Corn? Beans? I heard those were bad for me.” Surprisingly, these foods may not be bad for most people, as they are plant-based foods rich in dietary fiber and antioxidants.
The fiber found in both corn and beans acts as a prebiotic to nourish good bacteria in your gut, supporting a healthy microbiome. This can help with digestion and maintaining regularity. Corn provides a rich source of lutein and zeaxanthin, two antioxidants that are beneficial to the health of your eyes and skin. And beans are an excellent source of plant-based protein, something we could all use a little more of.
If you’re someone who suffers from digestive sensitivity (IBS or FODMAP sensitivity), you may need to tune in to whether or not these foods agree with you, or be sure to eat them with things that naturally aid their digestion. Rest assured, the fresh summer herbs and zesty vinaigrette in this recipe not only add delicious flavor, but also naturally help your body break them down, increasing your ability to thoroughly enjoy this dish.
- 1 cup frozen lima beans
- 1 cup halved cherry tomatoes
- 1 cup organic corn kernels
- 2-3 tablespoons finely chopped fresh basil
- 2-3 tablespoons finely chopped fresh parsley or dill
- 4 scallions, thinly sliced
- 2 tablespoons extra virgin olive oil
- 2 tablespoons champagne vinegar
- 1 clove garlic, minced
- 1 teaspoon fresh lemon juice
- 1 teaspoon local honey
- ½ teaspoon dijon mustard
- ¼ teaspoon sea salt
- ¼ teaspoon black pepper
- Cook lima beans according to package instructions (usually 12-16 minutes). While beans are cooking, prepare a bowl of ice water. When lima beans are tender, remove from heat, strain, and immerse in ice water for 60 seconds to cool them quickly.
- Drain lima beans and place in a large bowl with tomatoes, kernels, herbs, and scallions. Set aside.
- In a separate bowl, whisk the dressing ingredients together, then transfer to the large bowl and toss gently with vegetable mixture. Serve immediately or store in the refrigerator for up to 4-5 days.
Cook’s notes: Use frozen, thawed corn kernels or fresh corn cut from approximately two large ears. Substitute cooked edamame (shelled) for lima beans, if desired. Use red or white wine vinegar in place of champagne vinegar, if necessary. Monk fruit may also be substituted for honey in a 1:1 ratio or to taste, if desired. Bring this dish to your next potluck and it’s sure to be a huge hit. Nobody will believe that something so tasty is also super nutritious and vegan — and everyone will be bugging you for the recipe all afternoon!