Spicy Black Bean and Corn Salad with Crispy Tortilla Chips

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

1. Prepare Salad Mixture:

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   • 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.

2. Marinate:

   • Cover the bowl and let the mixture marinate in the refrigerator for at least 30 minutes to allow the flavors to meld together.

3. 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.

4. Assemble Salad:

   • Arrange a bed of Romaine lettuce on serving plates.
   • Spoon the marinated bean and corn mixture over the lettuce.

5. Add Cheese:

   • Sprinkle 1 ounce of shredded reduced-fat cheddar cheese and 1 ounce of shredded Monterey Jack cheese over each serving.

6. Prepare Yogurt Sauce:

   • In a small bowl, mix together the plain nonfat yogurt, ground cumin, and garlic powder. Adjust seasoning to taste.

7. 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.

8. Optional Condiments:

   • Tabasco sauce and crushed red pepper flakes can be served as additional condiments for those who enjoy added spice.

9. 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.