Cowboy Bean Salad
User Reviews
5
Cowboy Bean Salad
Description
This Cowboy Bean Salad integrates hearty black beans and sweet corn with crisp red bell pepper, red onion, creamy avocado, and juicy cherry tomatoes, enhanced by the fresh aroma of chopped coriander leaves. The salad ingredients are combined and dressed with a zesty lime dressing made from lime juice, olive oil, chipotle powder, cumin, sugar, garlic, salt, and black pepper. The chipotle powder introduces a mild smoky heat characteristic of Southwestern and Tex-Mex cuisines.
The salad is tossed just before serving to preserve the freshness of the avocado and vegetables. It is versatile, serving as a standalone light meal or an accompaniment to grilled meats, fish, or dishes such as tacos, burritos, and barbecued pork.
Notes recommend alternatives to black beans if desired, such as lentils or chickpeas, and mention that the chipotle powder may be substituted with smoked paprika. Leftovers can be stored up to four days in the refrigerator, with a fresh lime squeeze revitalizing flavor. Interestingly, avocado does not brown quickly when dressed in this salad.
Ingredients
Cowboy Bean Salad:
- 400g/14 oz black beans rinsed & drained (Note 1, canned
- 400g/14 oz corn drained (or frozen thawed 1.5 cups, canned
- 1 red bell pepper 1cm/1/3" diced
- 1 avocado , diced
- 1 red onion , diced
- 3/4 cup Coriander roughly chopped, or cilantro
- 250g/8oz cherry tomato quartered (or 2 large tomatoes, deseeded and diced, Note 2
Cowboy Lime Dressing:
- 2 tbsp lime juice
- 4 tbsp olive oil
- 1/4 tsp chipotle powder (or American Chili Powder, Note 3)
- 1/4 tsp cumin powder
- 2 tsp sugar
- 1 garlic , finely ninced
- 1/4 tsp black pepper
- 1/2 tsp salt
Instructions
- Shake Dressing in a jar.
- Place Salad ingredients in a big bowl. Drizzle over Dressing, toss.
- Serve immediately, or keep for up to 4 days! Might need a squeeze of lime to freshen the flavour.
- Serve as a light meal or side (goes with everything - beef, fish, prawns, pork, chicken). Especially great with all things Mexican – stuff in / pile on tacos, burritos, enchiladas, nachos, fajitas - and Southern Foods (pulled pork, barbcue ribs, fried chicken!)
Notes
- Black beans can be replaced with other beans like lentils or chickpeas depending on availability.
- If using large tomatoes, remove the watery center before dicing to prevent excess moisture.
- Substitute chipotle powder with smoked paprika if unavailable, which provides a smoky flavor.
- The salad can be stored with dressing for up to 4 days in the fridge; a fresh lime squeeze before serving enhances flavor.
- In this salad, avocado retains its color and does not brown quickly once dressed.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8as a side
Amount Per Serving
Calories 250 kcal
% Daily Value*
| Calories | 250cal | 13% |
| Carbohydrates | 30g | 10% |
| Protein | 9g | 18% |
| Fat | 13g | 20% |
| Saturated Fat | 2g | 10% |
| Sodium | 395mg | 16% |
| Potassium | 1457mg | 31% |
| Fiber | 7g | 28% |
| Sugar | 6g | 12% |
| Vitamin A | 2143IU | 43% |
| Vitamin C | 166mg | 184% |
| Calcium | 302mg | 30% |
| Iron | 11mg | 61% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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