BLACK BEAN AND CORN SAUTÉ

BLACK BEAN AND CORN SAUTÉ

Black Bean And Corn Sauté is a quick, colourful and satisfying one-pan dish perfect for weekday meals or nutritious snacks. This plant-based combination brings together hearty black beans, sweet corn kernels and chopped onion, all sautéed in olive oil with a fragrant touch of ground cumin. It’s rich in plant protein, fibre, low in fat, naturally gluten-free and vegan. With just a few pantry staples, you can create a balanced and flavourful dish that works as a side, wrap filling, taco base or warm salad. The cumin adds a subtle warmth, enhancing the earthiness of the black beans, while the sweetness of the corn offers contrast and freshness. It’s a brilliant example of how humble ingredients can come together in a nourishing and bold-flavoured way. This dish is also ideal for batch prep and can be customised in countless ways to suit your taste.

RECIPE CATEGORY

Lunch

SERVING SIZE

1

CUISINE

Mexican

PREPARATION/TECHNIQUES

Sauté, One-Pot Wonders

OCCASION/HOLIDAY

Cinco de Mayo, Summer, Picnic, Potluck

SPECIAL CONSIDERATION/DIETARY CONCERNS

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

DISH TYPE

Salad

INGREDIENTS

• ½ cup canned black beans, rinsed and drained

• ¼ cup corn kernels

• ¼ cup chopped onion

• 1 teaspoon olive oil

• Pinch of ground cumin

• Pinch of salt and black pepper, fresh coriander for garnish (Optional)

FULL NUTRITIONAL INFORMATION

• Calories: 205.3 kilocalories

• Fat: 5.4 grams

• Saturated Fat: 0.8 grams

• Carbohydrates: 32.8 grams

• Sugar: 3.2 grams

• Sodium: 168.9 milligrams

• Fibre: 9.9 grams

• Protein: 9 grams

• Iron: 2.6 milligrams

• Calcium: 54.2 milligrams

• Potassium: 527.7 milligrams

PREPARATION

• Prepare The Ingredients: Rinse and drain the black beans, chop the onion and measure out the corn kernels.

• Heat The Oil: In a non-stick skillet, heat the olive oil over medium heat for 30 seconds.

• Sauté The Onion: Add the chopped onion and cook for 2 to 3 minutes until it softens and becomes translucent.

• Add The Beans And Corn: Stir in the black beans and corn, cooking for 4 to 5 minutes, stirring occasionally.

• Season: Sprinkle with cumin and season with salt and pepper if using. Stir to coat everything evenly.

• Finish Cooking: Let everything cook for another 2 minutes until warmed through and lightly browned in places.

• Serve Hot: Enjoy on its own, spooned over grains in a wrap or as a taco filling. Garnish with coriander if desired.

PREP TIME

5 minutes

COOKING TIME

10 minutes

TIPS

• Drain Beans:Drain beans thoroughly to avoid excess moisture in the pan.

• Use Fresh Or Frozen Corn:Use fresh or frozen corn for better texture as compared to canned.

• Chop Onions Evenly:Chop onions evenly to cook them uniformly and avoid harsh raw bites.

• Cook Corn To Brown:Cook long enough to slightly brown the corn for extra flavour.

• Add Spices Early:Add spices early to toast cumin briefly for a richer aroma.

VARIATIONS

• Add Heat: Toss in chilli flakes, jalapeño or a dash of hot sauce.

• More Veg: Stir in red bell peppers, diced courgette or cherry tomatoes.

• Protein Boost: Mix in tofu crumbles, edamame or serve over quinoa.

• Wrap It Up: Use as a filling for burritos, tacos or quesadillas.

• Herby Touch: Garnish with fresh coriander or a squeeze of lime juice.

• Make It Creamy: Add avocado cubes or a dollop of vegan yoghurt.

PREPPING AND STORAGE

• Refrigeration: Store in an airtight container for up to 3 days in the fridge.

• Freezing: Freeze cooled portions in zip bags or containers for up to 1 month.

• Reheating: Reheat in a skillet over medium-low heat or microwave on medium for 1 to 2 minutes.

• Meal Prep Tip: Make a large batch and divide into portions with rice or salad for quick lunches.