5 from 18 votes
Black Bean and Corn Salad
Black Bean and Corn Salad combines rinsed black beans, crisp whole kernel corn, diced bell peppers, green onions, and fresh Italian parsley, dressed in olive oil and lime juice. The salad is chilled for at least two hours to allow flavors to mingle, creating a refreshing and textured salad with bright acidity and a mild seasoning of salt and black pepper. It stores well and travels easily for picnics or meals.
Prep Time
10 mins
Total Time
10 mins
Servings:
4
servings
Calories:
226 kcal
Course:
Salad
Cuisine:
American
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 4 servings
Amount Per Serving
Calories 226
% 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.