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BLACK BEAN AND CORN SALAD
06

BLACK BEAN AND CORN SALAD

NUTRITION
HEALTHY RECIPES
Dec 24, 2024

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.

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