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FRESH CORN & BLACK BEAN FIESTA SALAD
17

FRESH CORN & BLACK BEAN FIESTA SALAD

NUTRITION
HEALTHY RECIPES
Feb 07, 2025

FRESH CORN & BLACK BEAN FIESTA SALAD

The fresh corn & black bean fiesta salad is a bright and flavourful dish packed with texture, colour and nutrition. Sweet corn and hearty black beans form a delicious base, while finely diced red onion adds a sharp contrast. A drizzle of zesty lime vinaigrette brings a refreshing tang that ties all the ingredients together. This salad is naturally high in fibre, protein and essential vitamins, making it a nutritious choice for any meal. Perfect as a light lunch, a side for grilled dishes or a topping for tacos and burritos, this salad is incredibly versatile. It is also ideal for meal prep, picnics or potlucks, as the flavours continue to develop over time. Whether you’re looking for a quick and healthy dish or a vibrant side for a Mexican-inspired meal, this salad is a perfect choice.

RECIPE CATEGORY

Side, Lunch, Appetiser

SERVING SIZE

1 serving

CUISINE

Mexican, Southwestern

PREPARATION/TECHNIQUES

No-Cook

OCCASION/HOLIDAY

Summer, Picnic, BBQ, Brunch, Family Gathering, Light Lunch, Healthy Eating, Cinco de Mayo

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, Vegan, Vegetarian, Quick & Easy, High Fibre, Gluten-Free, Low Fat

DISH TYPE

Salad

INGREDIENTS

The following are the ingredients we need to prepare this corn & black bean fiesta salad.

  • 40g cooked corn
  • 30g black beans
  • 10g red onion, diced
  • 1 tsp lime vinaigrette

FULL NUTRITIONAL INFORMATION

  • Calories: 120 kcal
  • Carbohydrates: 22g
  • Protein: 5g
  • Fats: 2g
  • Saturated Fat:5g
  • Fibre: 6g
  • Sugar: 4g
  • Sodium: 90mg

PREPARATION

  • Prepare The Ingredients: If using fresh corn, cook it by boiling, grilling or steaming, then allow it to cool before cutting the kernels off the cob. Rinse and drain canned black beans thoroughly to remove excess sodium. Dice the red onion finely for a balanced flavour.
  • Assemble The Salad: In a mixing bowl, combine the cooked corn, black beans and diced red onion.
  • Dress The Salad: Drizzle the lime vinaigrette over the ingredients, ensuring an even coating for a zesty and fresh flavour.
  • Toss The Salad: Gently mix all ingredients to distribute the dressing and flavours evenly.
  • Serve And Enjoy: Let the salad sit for a few minutes to allow the flavours to meld before serving. Enjoy it as a light meal with a taco topping or a side dish.

PREP TIME

5 minutes

COOKING TIME

None (if using pre-cooked corn)

TIPS

Here are some helpful tips for you when making this corn & black bean fiesta salad.

  • Use Fresh Corn: For the best flavour and texture, opt for fresh corn grilled or boiled before cutting off the kernels.
  • Adjust The Dressing: Add more lime juice or a pinch of salt to enhance the flavour of the vinaigrette.
  • Enhance The Texture: Lightly mash some black beans for a creamier consistency while keeping most of them whole.
  • Chill Before Serving: Allow the salad to rest in the refrigerator for 15 minutes before serving to let the flavours meld.
  • Pairing Suggestion: Serve alongside grilled chicken, tacos or a bowl of quinoa for a heartier meal.

VARIATIONS

  • Nut-Free Crunch: Add diced bell peppers or cucumbers for extra crunch.
  • Spicy Twist: Mix in diced jalapeño or a pinch of cayenne pepper for heat.
  • Protein Boost: Toss in grilled tofu, shrimp or shredded chicken for added protein.
  • Citrus Upgrade: Add orange or grapefruit segments for a sweet-tart contrast.
  • Cheesy Addition: Sprinkle crumbled feta or cotija cheese for a creamy, salty touch.

PREPPING AND STORAGE

  • Refrigeration: Store leftovers in an airtight container in the fridge for up to 2 days. The flavours will continue to develop over time.
  • Dressing Storage: Lime vinaigrette can be stored separately in a jar in the fridge for up to a week. Shake before using.
  • Meal Prep Friendly: Prepare ingredients ahead and mix just before serving for the best texture.
  • Avoid Freezing: Freezing is not recommended, as fresh vegetables lose their crispness when thawed.

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