Black Bean and Corn Salad
User Reviews
5
Black Bean and Corn Salad
Description
This Black Bean and Corn Salad is a colorful blend of thawed corn kernels, rinsed black beans, diced tomatoes, red bell pepper, avocado, minced red onion, and chopped cilantro. The dressing is made from lime juice, olive oil, garlic, salt, and red pepper flakes for a zesty finish. The ingredients are mixed just before serving to maintain the freshness and texture of the avocado and vegetables.
The salad offers a balance between crunchy corn, creamy avocados, and the softness of beans, with the garlic and pepper flakes adding depth and a mild kick. The lime and olive oil dressing helps tie the flavors together with a citrusy brightness.
It can be served chilled or at room temperature, suitable for picnics, potlucks, or as a side dish with grilled foods. Because avocado browns, the salad is best consumed within 24 hours. Leaving out avocado extends freshness.
Preparation is straightforward with minimal cooking limited to thawing corn. Dressing is whisked separately and combined just before serving to keep ingredients vibrant and flavorful.
Ingredients
- 2 cups corn frozen
- 2 (15 ounce cans) black beans drained and rinsed
- 2 medium Roma tomato diced
- 1 medium red bell pepper diced
- 2 medium avocado diced
- 1/2 cup red onion minced
- 1/2 cup cilantro chopped, fresh
- 1/4 cup lime juice
- 1/4 cup extra virgin olive oil
- 2 cloves garlic minced
- 1/2 teaspoon salt
- 1/2 teaspoon red pepper flakes crushed
Instructions
- Thaw 2 cups frozen corn in a microwave safe bowl for 3 to 4 minutes, stirring every 60 seconds for even heating.
- Cut up all ingredients. In a large bowl, combine the corn with 2 (15 ounce cans) black beans, 2 medium roma tomatoes, 1 medium red bell pepper, 2 medium avocados, 1/2 cup minced red onion , and 1/2 cup chopped fresh cilantro.
- In a small bowl, whisk together 1/4 cup lime juice, 1/4 cup extra virgin olive oil, 2 cloves minced garlic, 1/2 teaspoon salt, and red pepper flakes.
- Pour dressing over salad and toss to combine.
Notes
- This salad is best eaten within 24 hours to prevent avocado browning, which affects appearance and taste.
- To extend shelf life, omit the avocado and add just before serving.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8servings
Amount Per Serving
Calories 195 kcal
% Daily Value*
| Serving | 1cup | |
| Calories | 195kcal | 10% |
| Carbohydrates | 17g | 6% |
| Protein | 3g | 6% |
| Fat | 15g | 23% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 10g | 50% |
| Sodium | 156mg | 7% |
| Potassium | 468mg | 10% |
| Fiber | 5g | 20% |
| Sugar | 2g | 4% |
| Vitamin A | 778IU | 16% |
| Vitamin C | 33mg | 37% |
| Calcium | 16mg | 2% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
You'll Also Love
