Black Bean and Corn Salad
User Reviews
5
Black Bean and Corn Salad
Description
Black Bean and Corn Salad features canned black beans and whole kernel corn combined with diced green and red bell peppers, thinly sliced green onions, and minced Italian parsley. The salad is dressed simply with extra virgin olive oil, fresh lime juice, kosher salt, and black pepper. The key to this salad's texture is using crisp canned corn such as Del Monte Summer Crisp, which contrasts nicely with the beans.
The salad is best when refrigerated for at least two hours or up to 24 hours, allowing the olive oil and lime to marry the flavors and soften the sharpness of the vegetables. The dressing is light, making the natural flavors of the ingredients stand out with a pleasant crunch from the fresh vegetables.
This dish is a convenient side for barbecues, potlucks, or everyday meals. It keeps well for up to five days in the refrigerator and should be well drained before dressing to avoid excess moisture. Stir before serving to redistribute the dressing and flavors evenly.
Ingredients
- 15 ounces black beans rinsed and drained, canned
- 11 ounces whole kernel corn drained (recommend: Del Monte Summer Crisp corn, canned
- ½ green bell pepper diced
- ½ red bell pepper diced
- 2 green onions white and some of the green part, sliced thinly
- 1 tablespoon Italian parsley minced, fresh
- 2 tablespoons extra virgin olive oil
- lime juice of 1
- ¼ teaspoon black pepper ground
- ¼ teaspoon kosher salt
Instructions
- Drain and rinse the black beans.
- Drain the whole kernel corn.
- Dice the bell peppers and green onions and mince the parsley. Toss all the above into a mixing bowl.
- Add the olive oil, lime juice, salt, and pepper.
- Cover and refrigerate for at least two hours, and up to 24 hours, before serving.
Notes
- Use a crisp canned corn variety to maintain texture contrast with the beans.
- Allow the salad to chill for at least two hours to let flavors blend well.
- Drain beans and corn thoroughly to prevent watery salad.
- Store in an airtight container in the fridge for up to five days; do not freeze.
- Toss the salad again before serving to redistribute dressing and flavors.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 226 kcal
% Daily Value*
| Serving | 1 | |
| Calories | 226kcal | 11% |
| Carbohydrates | 30g | 10% |
| Protein | 9g | 18% |
| Fat | 9g | 14% |
| Saturated Fat | 1g | 5% |
| Sodium | 683mg | 28% |
| Potassium | 499mg | 11% |
| Fiber | 8g | 32% |
| Sugar | 1g | 2% |
| Vitamin A | 670IU | 13% |
| Vitamin C | 38mg | 42% |
| Calcium | 48mg | 5% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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