Black Bean and Corn Salad Recipe
Description
Embark on a culinary adventure with this delightful Black Bean and Corn Salad recipe, a vibrant and nutritious dish perfect for any occasion. This quick and easy salad, which you can prepare in just 10 minutes, combines the robust flavors of black beans, sweet corn, juicy tomatoes, and fresh cilantro, all harmonized with a zesty lemon juice and olive oil dressing. Whether you’re seeking a healthy side dish or a light main course, this salad will surely become a favorite in your kitchen.
Recipe Category
Sauces
Keywords
Black Beans, Corn, Beans, Vegetable, Tex Mex, Southwestern U.S., Mexican, Vegan, Low Cholesterol, Free Of…, Spicy, < 15 Mins, No Cook, Easy
Ingredients
- 1 cup black beans – Packed with protein and fiber, black beans are the cornerstone of this salad, providing a hearty texture and a rich, earthy flavor.
- 1 cup corn – Adding a touch of sweetness, corn kernels complement the beans perfectly and contribute to the salad’s colorful presentation.
- 1 cup tomatoes – Fresh, ripe tomatoes bring juiciness and a burst of flavor that balances the richness of the beans and corn.
- 1/4 cup fresh cilantro – This herb adds a fresh, slightly citrusy taste, enhancing the overall flavor profile of the salad.
- 1/8 cup red onion – Finely chopped red onion introduces a sharp, pungent bite, adding depth and complexity to the dish.
- 3 tablespoons lemon juice – The acidity of lemon juice brightens the flavors, creating a refreshing and tangy finish.
- 2 tablespoons olive oil – Olive oil adds a silky texture and a subtle richness, binding all the ingredients together.
- Salt to taste – Enhances all the flavors and brings out the best in each ingredient.
- Pepper to taste – Adds a hint of heat and complements the other flavors with a subtle kick.
Nutritional Information (per serving)
- Calories: 159.6
- Fat Content: 5.5 g
- Saturated Fat Content: 0.8 g
- Cholesterol Content: 0 mg
- Sodium Content: 2.6 mg
- Carbohydrate Content: 23.7 g
- Fiber Content: 5.9 g
- Sugar Content: 3 g
- Protein Content: 6.4 g
Instructions
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Combine all ingredients in a bowl.
Begin by draining and rinsing the black beans if using canned beans. Combine the beans, corn, chopped tomatoes, fresh cilantro, and red onion in a large mixing bowl. Ensure that all the ingredients are evenly distributed for a uniform flavor in every bite. -
Refrigerate until ready to serve.
Allow the salad to chill in the refrigerator for at least 30 minutes. This resting time lets the flavors meld together beautifully. Serve cold and enjoy!
Tips and Variations
- Add a Protein Boost: For an added protein punch, consider mixing in some diced avocado or crumbled feta cheese. Both options will complement the salad’s flavors wonderfully.
- Spice it Up: If you prefer a spicier kick, add a finely chopped jalapeño or a dash of cayenne pepper.
- Make it a Main Dish: Turn this salad into a main course by serving it over a bed of mixed greens or alongside some quinoa or rice.
- Freshness Matters: Use the freshest ingredients possible for the best flavor. Freshly squeezed lemon juice and freshly chopped cilantro make a significant difference.
- Storage: This salad can be stored in an airtight container in the refrigerator for up to 3 days. The flavors will continue to develop, making it even more delicious the next day.
Serving Suggestions
This Black Bean and Corn Salad is incredibly versatile. Serve it as a side dish at your next barbecue, as a topping for tacos, or as a healthy lunch option. It’s also a great addition to potlucks or picnics, as it can be made ahead of time and travels well.
Health Benefits
- High in Fiber: The combination of black beans and vegetables makes this salad a great source of dietary fiber, aiding in digestion and promoting a feeling of fullness.
- Rich in Antioxidants: Tomatoes and cilantro are packed with antioxidants, which help protect your cells from damage and support overall health.
- Low in Calories: At just under 160 calories per serving, this salad is a light yet satisfying option for those watching their calorie intake.
- Vegan and Gluten-Free: This recipe is suitable for a variety of dietary preferences and restrictions, making it a crowd-pleaser at gatherings.
Reader Reviews
With an aggregated rating of 4.5 stars from 49 reviews, this salad has been praised for its simplicity, flavor, and versatility. Here are some comments from those who have tried it:
- “This salad is a staple in our house! It’s so easy to make and tastes amazing.”
- “Perfect for summer picnics. Everyone loved it, and it was the first dish to disappear.”
- “I love how fresh and vibrant this salad is. The lemon juice really ties everything together.”
Final Thoughts
The Black Bean and Corn Salad is a testament to how simple ingredients can come together to create something truly special. Its combination of textures and flavors is not only delightful but also incredibly nourishing. Whether you’re whipping it up for a quick lunch or preparing it as a side for a larger meal, this salad is sure to impress with its freshness and taste.
By choosing this recipe, you’re embracing a dish that celebrates the beauty of fresh, wholesome ingredients. It’s not just a salad; it’s a bowl of goodness that brings together the vibrant flavors of the Southwestern U.S. and Mexican cuisines. Enjoy the journey of making and sharing this Black Bean and Corn Salad, and let each bite remind you of the joy that comes from cooking with love.
