Black Bean and Corn Salad Recipe
User Reviews
5
Black Bean and Corn Salad Recipe
Description
The Black Bean and Corn Salad combines canned black beans and corn with fresh red bell pepper or cherry tomatoes, placed atop a bed of mixed greens including spinach. The dressing uses plain Greek yogurt blended with apple cider vinegar, chopped jalapeño, cumin, and freshly squeezed lime juice, which adds a tangy, mildly spicy flavor that complements the sweetness of the corn and the earthiness of the beans.
The salad balances creamy and crisp ingredients, with the dairy-based dressing adding moisture and zest. It can be served as a vegetarian main or a side dish for a variety of meals. The jalapeño and lime provide a Southwestern flavor profile, while the salad greens add freshness and bulk.
The dressing is best made fresh and combined just before serving to maintain crispness. Adjust the amount of jalapeño to control the spice level. Leftovers can be re-covered and refrigerated but are best consumed the same day to keep greens crisp.
Ingredients
- Salad
- 2 corn drained, medium ears or 1 can (15.25 oz
- 1 15.50 ounce black bean drained and rinsed, canned
- 1/2 red bell pepper chopped or 1 cup of cherry tomatoes, medium
- 6 cups salad greens I used mixed greens with baby spinach
- dressing
- 1/2 cup yogurt plain, Greek
- 2 tablespoons apple cider vinegar
- 1 jalapeno pepper chopped
- 1/2 teaspoon cumin
- 1 ounce lime juice about 1 ½ limes; freshly squeezed
- salt to taste
Instructions
- DRESSING
- In a blender or processor pulse yogurt, apple cider vinegar, jalapeño, cumin and lime juice together.
SALAD
- In a medium bowl mix corn, black beans and red pepper (or tomatoes) together.
- Spoon 2-3 tablespoons of dressing onto the salad and fold ingredients together.
- Place salad greens on a large platter or divide among four plates and top black been and corn mixture on top of the greens.
- Serve with additional dressing.
Notes
- The dressing combines yogurt, apple cider vinegar, jalapeño, cumin, and lime juice blended until smooth for balanced tang and mild heat.
- Mix the beans, corn, and pepper or tomato just before serving to keep vegetables fresh.
- Adjust jalapeño amounts to taste depending on how spicy you prefer the salad.
- Serve over salad greens like spinach and mixed greens to add freshness and body.
- This salad works well as a light meal or a side; leftovers should be refrigerated and consumed within a day for best texture.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 389 kcal
% Daily Value*
| Serving | 1g | |
| Calories | 389kcal | 19% |
| Carbohydrates | 69g | 23% |
| Protein | 21g | 42% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 5g | 29% |
| Cholesterol | 3mg | 1% |
| Sodium | 257mg | 11% |
| Fiber | 16g | 64% |
| Sugar | 11g | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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