BLACK BEAN AND CORN SALAD
This Black Bean and Corn Salad is a quick, vibrant and nutritious dish perfect for any meal. This salad with protein-rich black beans, sweet corn and crisp red bell pepper is full of flavour and texture. Fresh cilantro and a squeeze of lime juice add a zesty, refreshing touch, while salt and pepper balance the flavours. This simple vegetable salad can be enjoyed as a light lunch, a side dish, or even a filling for tacos or wraps. It is gluten-free, vegan and high in fibre, making it an ideal choice for those looking for a healthy, quick and easy recipe.
RECIPE CATEGORY
Lunch, Dinner, Side, Snack
SERVING SIZE
1 serving
CUISINE
Mexican, Latin-American, American
PREPARATION/TECHNIQUES
No-Cook, One-Pot Wonders, Marinate
OCCASION/HOLIDAY
Cinco de Mayo, BBQ, Picnic, Family Reunion, Weeknight Dinner, Summer, Super Bowl
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, Vegan, Gluten-Free, High Fibre, Low Fat, Quick & Easy
DISH TYPE
Salad, Side Dish, Bowl
INGREDIENTS
- 50g canned black beans, drained
- 1/4 cup corn (fresh or frozen)
- 1/4 red bell pepper, diced
- 1 tbsp fresh cilantro, chopped
- 1 tsp lime juice
- Salt & pepper, to taste
FULL NUTRITIONAL INFORMATION
- Calories: 150
- Protein: 6g
- Fat: 2g
- Carbohydrates: 27g
- Fibre: 7g
- Sodium: 220mg
- Sugar: 4g
PREPARATION
- Drain the black beans: Drain and rinse the canned black beans under cold water to remove excess sodium and enhance their flavour.
- Combine the ingredients: In a medium bowl, mix the drained black beans, corn, diced red bell pepper and chopped fresh cilantro. This combination provides a mix of colours, flavours and textures, making the salad visually appealing and delicious.
- Add lime juice and seasoning: Drizzle the salad with 1 tsp of lime juice to add a tangy kick. Seasoned with salt and pepper to taste, balancing the flavours while enhancing the natural sweetness of the corn and bell pepper.
- Serve immediately: Toss everything together gently to combine. Serve the salad fresh for the best flavour and texture. It can be eaten on its own or used as a filling for tacos and wraps or a topping for grilled chicken or fish.
PREP TIME
5 minutes
COOKING TIME
No cooking required
TIPS
- Use fresh ingredients: For an even brighter, more refreshing taste, use fresh corn kernels instead of frozen. You can grill or boil the corn before adding it to the salad for a smoky depth of flavour.
- Chill for extra flavour: Let the salad rest in the fridge for 10-15 minutes before serving to allow the flavours to meld together.
- Adjust the spice level: Add chopped jalapenos or a pinch of chilli powder for a spicy kick if you prefer your salad with a bit of heat.
VARIATIONS
- Add protein: Mix in diced avocado or grilled tofu for a creamy, protein-packed addition. Avocado adds healthy fats, making the salad more satisfying.
- Change the beans: Try swapping black beans with kidney beans, chickpeas or pinto beans for a different flavour profile while keeping the same high fibre content.
- Extra veggies: Include diced tomatoes, cucumber or red onion for added crunch and colour. These vegetables bring additional freshness and nutrients to the dish.
- Try different herbs: Replace cilantro with parsley or basil for a distinct herbal note or mix multiple herbs for more complexity.
PREPPING AND STORAGE
- Fridge storage: Store the leftover salad in an airtight container in the fridge for up to 3 days. The flavours will continue to develop, making the salad even tastier the next day.
- Freezing: This salad is best enjoyed fresh and is not recommended for freezing due to the water content of the vegetables, which may become mushy when thawed.