Black Bean and Corn Salad


Black Bean and Corn Salad bursts with the summer flavors and colors. This refreshing dish is quick and oh-so-easy to prepare and full of nutritional benefits. And the fusion of crisp, tangy, and savory textures with a fresh and spicy flavor is absolutely mindblowing.

A bowl of black bean and corn salad with an avacodo and tortilla chips in the background

I’m a meat lover, but there’s just something about those warm, balmy summers that make me crave a fresh, tasty salad. And as the veggie lover in the family, my hubby couldn’t be happier! 

This black bean and corn salad with tasty Italian dressing is the perfect bring-along to a picnic or outdoor get-together with family and friends.

Black bean and corn salad in a white bowl with cilantro in the background

What’s With all the Colors in the Black Bean and Corn Salad?

Did you know that eating colorful dishes like this Mediterranean black bean and corn salad can lower your risk of heart disease and even promote a healthy brain? Yay!!! Yellow, black, green, red, orange, you name it, creates a salad that delights not only the eyes but also the taste buds. And this healthy summer recipe provides super nutrition with iron, magnesium, protein, fiber, and vitamins C, B6, and B12.

Recipe Ingredients

What you need to make black bean and corn salad
What you need to make black bean and corn salad dressing

The Salad

  1. Black Beans – This low-carb bean has a smooth texture and a semi-sweet flavor, forming the foundation for this protein-rich salad. You can replace it with your favorite bean, but I would recommend the smaller ones, about the same size as the corn, for aesthetic reasons.
  2. Corn is a versatile veggie. This salad has a slight crunch and sweetness that combines well with black beans. You can use fresh, canned, or frozen, whatever you have on hand.
  3. Green Onion – Its flavor isn’t as overpowering as larger onions.
  4. Jalapeño – You know I can’t resist adding some heat. And it combines perfectly with the green onion and black beans.
  5. Bell Pepper – This ingredient adds a sweet, crunchy layer and a splash of color.
  6. RedOnion – Rich in vitamin C and flavor, onions give our salad a deliciously robust taste.
  7. Plum Tomatoes – These guys are now known more as Roma tomatoes, and I prefer them in this type of salad because their flavor is more intense.
  8. Avocado – These guys are high-fat and super creamy for the perfect contrast with the tangy and crunchy. If you don’t like avocados, you can replace them with a spoonful of mayo.

Salad Dressing

  1. Seasonings – The earthy aroma and flavor of cumin and garlic highlight the black beans flawlessly.
  2. Honey – Sweetness balances the savory and makes a more pleasing sweet, salty, and spicy blend.
  3. Olive Oil – Oil balances the sweetness and spice from the rest of the ingredients and helps it stick to the salad.
  4. Cilantro – This herb adds a ton of intense flavor. It’s a love-or-hate herb, so you can replace it with parsley if you’re on the hate team. 😉

How to Make Black Bean and Corn Salad

Mix the ingredients and add the dressing

Prepare the Salad

  1. Cook the Corn – Bring a small pot of water to a boil, then add the corn kernels, and cook for about a minute or two minutes.
  2. Drain – Immediately drain the water and rinse in cold water. Set aside.
  3. Combine the black beans, corn, green onions, jalapeno peppers, bell pepper, purple onions, and tomatoes in a large bowl.

Make the Dressing

  1. Mix the Ingredients – Add cumin, minced garlic, honey, olive oil, cilantro, and salt and pepper to taste.
  2. Add the Avo – Toss, add avocados, and chill until serving.

Recipe Variations

  • Cherry Tomatoes – Swap the plum tomatoes for cherry tomatoes to add a sweet, juicy alternative.
  • Cotija Cheese – This crumbly cheese from Mexico is a great way to add salt and texture to the salad.
  • Cayenne Pepper – Add cayenne pepper to the dressing for more spice.🌶

Tips and Tricks

  • If you grill corn or boil fresh corn on the cob, save the leftovers and cut the corn off the cob for this recipe.
  • Add a squeeze of fresh lime juice to take it over the top.

Make-Ahead Instructions

You can make this salad a day or two ahead, and it will taste even better.

Serving and Storage Instructions

Nice ‘n chilled. This salad is best served chilled (room temperature is also good).

Put leftovers in an airtight container and keep them in the fridge for 3-5 days. You could also freeze it for a couple of months.

Black bean and corn salad in a white bowl with tortilla chips, cilantro, and lime

FAQs

Is corn and black bean salad spicy?

That is a personal decision. You can customize it as mild or spicy as you want. If it has jalapenos and hot pepper, it will be spicy, but you can adjust the amount to your likes.

Does the combination of corn and black beans make it a calorie-dense dish?

Not at all. Black beans are a superfood with a low carb count and excellent nutritional value. Corn often gets a bad rap, yet it is rich in fiber and vitamins A, C, and E.

Where does this salad originate?

Most American cultures, North, Central, and South, enjoy black bean and corn salad, and it seems to have its roots in various South American cuisines. Interestingly, black beans go back at least 7,000 years and were common in Central and South American diets.

What to Serve With Black Bean and Corn Salad

This fresh summer salad pairs well with your favorite juicy meats or a stand-alone meal for lunch or dinner. It’s also the perfect corn and bean salad for tacos. Why not snack on a bowl of Black Bean and Corn Salad with some tortilla chips for an appetizing snack. 

More Tasty Black Bean Recipes to Try

Conclusion

Enjoy this deliciously fresh Black Bean and Corn Salad on a hot summer’s day or any other day of the year. It’s straightforward to prepare and even easier to devour – so go ahead and toss up some salad! What did you serve this delicious salad with? Let me know. ❤️

Watch How to Make It

This blog post was originally published in June 2018 and has been updated with additional tips, new photos, and a video.

Black Bean and Corn Salad

Black Bean and Corn Salad bursts with the summer flavors and colors. This refreshing dish is quick and oh-so-easy to prepare and full of nutritional benefits. And the fusion of crisp, tangy, and savory textures with a fresh and spicy flavor is absolutely mindblowing.Makes 3-4 cups

Ingredients

  • 2 cups corn (I used fresh corn )
  • 2 15-ounce cans black beans, rinsed and drained (or 1½ cups of freshly cooked black beans)
  • ½ cup green onions, diced
  • ½ fresh jalapeño, seeded and minced
  • 1 red bell pepper, diced
  • ½ cup red onion, diced
  • 2 fresh plum tomatoes, seeded and chopped
  • ½ teaspoon cumin (or more—adjust to taste)
  • 1 teaspoon garlic, minced
  • 1 tablespoon honey
  • 1-2 tablespoons olive oil
  • ¼ cup cilantro, chopped
  • Salt and pepper to taste
  • 1 avocado, peeled, seeded, and cut into chunks

Instructions

  • Bring a small pot of water to a boil, then add the corn and cook for about a minute or two.

  • Immediately drain the water and rinse in cold water. Set aside.

  • Combine the black beans, corn, green onions, jalapeno peppers, bell pepper, red onion, and tomatoes in a large bowl.

  • Add cumin, minced garlic, honey, olive oil, cilantro, and salt and pepper to taste.

  • Toss, then add avocados and chill until serving.

Tips & Notes:

  • If you grill corn or boil fresh corn on the cob, save the leftovers and cut the corn off the cob for this recipe.
  • Add a squeeze of fresh lime juice to take it over the top.
  • Please keep in mind that the nutritional information is a rough estimate and can vary significantly based on the products used in the recipe.

Nutrition Information:

Serving: 150g| Calories: 224kcal (11%)| Carbohydrates: 30g (10%)| Protein: 5g (10%)| Fat: 12g (18%)| Saturated Fat: 2g (13%)| Polyunsaturated Fat: 2g| Monounsaturated Fat: 8g| Sodium: 10mg| Potassium: 557mg (16%)| Fiber: 7g (29%)| Sugar: 11g (12%)| Vitamin A: 1409IU (28%)| Vitamin C: 52mg (63%)| Calcium: 29mg (3%)| Iron: 1mg (6%)





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