Black Bean and Corn Salad With Homemade Tortilla Chips
Overview
This Black Bean and Corn Salad with Homemade Tortilla Chips recipe is a delightful combination of flavors and textures, perfect for a quick, healthy meal that doesn’t compromise on taste. Originally inspired by a recipe from Bridgett Swinney, this dish has been adapted to include additional ingredients and personalized tips for a smoother cooking experience.
Recipe Details
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: Serves 4
- Calories: 404.4 per serving
- Fat Content: 8.4g
- Saturated Fat Content: 3.9g
- Cholesterol Content: 17.1mg
- Sodium Content: 937.4mg
- Carbohydrate Content: 65.3g
- Fiber Content: 13.4g
- Sugar Content: 10.7g
- Protein Content: 22.9g
Ingredients
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (15 oz) whole kernel corn, drained
- 1/2 cup minced bell pepper
- 1/2 small jalapeño pepper, minced (optional)
- 6 corn tortillas
- 4 ounces reduced-fat cheddar cheese, shredded
- 4 ounces Monterey Jack cheese, shredded
- 1/2 cup plain nonfat yogurt
- 1/2 teaspoon ground cumin
- 1/2 teaspoon garlic powder
- 2 tomatoes, cut into 8 pieces each
- Romaine lettuce, for serving
Instructions
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Prepare Salad Mixture:
- In a mixing bowl with a lid, combine the drained black beans, drained corn, minced bell pepper, and minced jalapeño pepper (if using). Toss gently to mix well.
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Marinate:
- Cover the bowl and let the mixture marinate in the refrigerator for at least 30 minutes to allow the flavors to meld together.
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Prepare Homemade Tortilla Chips:
- Preheat your oven to 350ºF (175ºC).
- Cut each corn tortilla into 6 triangular pieces.
- Arrange the tortilla pieces on a baking sheet in a single layer.
- Bake for 20-30 minutes, turning once halfway through. Adjust baking time as needed; the recommendation is 8 minutes per side for a crisp texture.
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Assemble Salad:
- Arrange a bed of Romaine lettuce on serving plates.
- Spoon the marinated bean and corn mixture over the lettuce.
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Add Cheese:
- Sprinkle 1 ounce of shredded reduced-fat cheddar cheese and 1 ounce of shredded Monterey Jack cheese over each serving.
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Prepare Yogurt Sauce:
- In a small bowl, mix together the plain nonfat yogurt, ground cumin, and garlic powder. Adjust seasoning to taste.
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Serve:
- Serve the salad with the prepared yogurt sauce and warm homemade tortilla chips on the side.
- Garnish each serving with 2 quarters (4 eighths) of tomato.
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Optional Condiments:
- Tabasco sauce and crushed red pepper flakes can be served as additional condiments for those who enjoy added spice.
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Enjoy:
- Your Black Bean and Corn Salad with Homemade Tortilla Chips is ready to be enjoyed as a delicious, satisfying meal.
Tips and Notes
- Adjust Baking Time: Based on personal preference and oven variations, adjust the baking time for the tortilla chips to achieve the desired crispiness.
- Spice Level: Control the heat by adjusting the amount of jalapeño used or omitting it entirely for a milder flavor.
- Yogurt Sauce Usage: While the yogurt sauce may be too spicy as a dip for the tortilla chips, it complements the salad beautifully as a dressing due to its cumin-infused flavor.
Nutrition Considerations
This recipe offers a balanced nutritional profile, rich in fiber and protein from the beans and corn, with reduced-fat cheese and nonfat yogurt providing essential nutrients while keeping the dish lighter in calories and saturated fat.
Conclusion
With its vibrant colors, varied textures, and a burst of Mexican-inspired flavors, this Black Bean and Corn Salad with Homemade Tortilla Chips is an excellent choice for a quick lunch or light dinner. It combines ease of preparation with nutritional goodness, making it suitable for both beginner cooks and seasoned chefs looking to create a flavorful dish that satisfies both taste buds and dietary needs.
