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Corn and Bean Medley

Image of Corn and Bean Medley recipe in a bowl
Makes: 4 servings

Chili powder and pepper flakes give a spicy twist to this classic bean and corn side dish.

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

  1. Wash hands with soap and water.
  2. Drain the canned corn, but reserve the liquid from the can.
  3. Heat 3 tablespoons of liquid from canned corn in saucepan.
  4. Cook onion in liquid until soft, about 2 minutes.
  5. Add corn, kidney beans, chili powder, and hot red pepper flakes to onion mixture.
  6. Cook over low heat for about 10 minutes.

Notes

Learn more about:

Source:

USDA Food and Nutrition Service
Food Distribution Program on Indian Reservations

Nutrition Information

Serving Size: 1/2 cup
Nutrients Amount
Total Calories 75
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 21 mg
Carbohydrates 15 g
Dietary Fiber 4 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 4 g
Vitamin D 0 mcg
Calcium 15 mg
Iron 1 mg
Potassium 221 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 75
Total Fat 1 g
Saturated Fat 0 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 g
Dietary Fiber 4 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 4 g
Minerals
Calcium 15 mg
Potassium 221 mg
Sodium 21 mg
Copper 0 mg
Iron 1 mg
Magnesium 24 mg
Phosphorus 73 mg
Selenium 1 mg
Zinc 1 mg
Vitamins
Vitamin A 8 mcg
Vitamin B6 0.1 mg
Vitamin B12 0.0 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 0.0 mg
Niacin 1 mg
Choline 19 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1/2 cups
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