High-Fibre Corn and Black Bean Side Dish with Whole Grain Breadcrumbs

# High-Fibre Corn and Black Bean Side Dish with Whole Grain Breadcrumbs

Introduction

This vibrant and nutritious side dish combines the wholesome goodness of corn, protein-rich black beans, and hearty whole grain breadcrumbs for a meal that’s both satisfying and fiber-packed. Perfect alongside grilled proteins or as part of a vegetarian meal, this recipe delivers exceptional nutritional value without compromising on flavor. The crispy breadcrumb topping adds a delightful textural contrast while boosting the fiber content even further. This dish is ideal for meal prep and can be easily reheated, making it a convenient addition to your weekly menu.

Ingredients

• 2 cups corn kernels (fresh or frozen)
• 1 can (15 oz) black beans, drained and rinsed
• ¾ cup whole grain breadcrumbs
• 1 medium red bell pepper, diced
• ½ red onion, finely chopped
• 2 tablespoons olive oil
• 1 clove garlic, minced
• ½ teaspoon cumin
• ¼ teaspoon chili powder
• Salt and pepper to taste
• Juice of ½ lime
• 2 tablespoons fresh cilantro, chopped
• 2 tablespoons grated Parmesan cheese (optional)

Steps

1. Preheat your oven to 375°F (190°C). Lightly grease a medium baking dish with olive oil.
2. In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the diced red onion and minced garlic, sautéing for 2-3 minutes until softened and fragrant.
3. Add the diced red bell pepper to the skillet and cook for an additional 3-4 minutes, stirring occasionally.
4. Stir in the corn kernels and black beans, mixing well to combine. Add the cumin, chili powder, salt, and pepper, stirring to distribute the spices evenly.
5. Cook the mixture for 3-4 minutes over medium heat, allowing the flavors to meld together.
6. Remove the skillet from heat and squeeze the lime juice over the mixture. Gently fold in the fresh cilantro.
7. Transfer the corn and black bean mixture to the prepared baking dish, spreading it evenly.
8. In a small bowl, combine the whole grain breadcrumbs with the remaining tablespoon of olive oil and Parmesan cheese (if using). Mix until the breadcrumbs are lightly coated.
9. Sprinkle the breadcrumb mixture evenly over the top of the corn and black bean layer.
10. Bake in the preheated oven for 15-20 minutes until the breadcrumb topping is golden brown and crispy.
11. Remove from the oven and allow to cool for 2-3 minutes before serving.

Nutritional Information

Estimated Fiber Content per Portion (serves 4): Approximately 7-8 grams of fiber per serving. This substantial fiber content comes from the black beans (rich in dietary fiber), corn (a good source of insoluble fiber), and whole grain breadcrumbs (providing additional fiber and complex carbohydrates).