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Cowboy Bean Salad
Recipe video above. Why make a boring ole' Bean Salad when you can make it a COWBOY one?? A fresh, simple, healthy black bean salad with a South West lime dressing, this is endlessly versatile and lasts for days. Serve it as a side, stuff it in tacos, burritos and wraps. Pile onto burritos and tacos, take it to work for lunch! {Quantity: Written recipe scaled down to use 1 can of each beans and corn, pictures and video show double batch}
Prep Time
15 mins
Servings: 8 as a side
Calories: 250 kcal
Course:
Side Dish
Cuisine:
American
Ingredients
Cowboy Bean Salad:
- 400g/14 oz can black beans , rinsed & drained (Note 1)
- 400g/14 oz can corn , drained (or frozen thawed 1.5 cups)
- 1 red capsicum/bell pepper , 1cm/1/3" diced
- 1 avocado , diced
- 1 red onion , diced
- 3/4 cup coriander/cilantro , roughly chopped
- 250g/8oz cherry tomatoes , 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!)
Cup of Yum
Notes
- Black beans - in the spirit of "Cowboy food", I use black beans. But any beans will do here - even lentils and chickpeas.
- Tomatoes - if using large tomatoes, cut in half and scoop out watery centre, then dice.
- Chipotle powder ??- sub smoked paprika.
- Chipotle powder still not yet in mainstream grocery stores in Australia! It's dried smokey flavoured jalapeños and it's a staple ingredient in Tex Mex / South West / Mexican cooking. Found at Harris Farms (NSW/QLD) and some speciality grocery stores, or online at Firework Foods (I get Mexican ingredients from here) (PS Chipotle SEASONING can be used but skip salt in recipe)
- Storage - keep for 4 days in the fridge (with dressing), might need a fresh squeeze of lime. Avocado won't go brown once dressed.
- Nutrition per serving.
Nutrition Information
Calories
250cal
(13%)
Carbohydrates
30g
(10%)
Protein
9g
(18%)
Fat
13g
(20%)
Saturated Fat
2g
(10%)
Sodium
395mg
(16%)
Potassium
1457mg
(42%)
Fiber
7g
(28%)
Sugar
6g
(12%)
Vitamin A
2143IU
(43%)
Vitamin C
166mg
(184%)
Calcium
302mg
(30%)
Iron
11mg
(61%)
Nutrition Facts
Serving: 8as a side
Amount Per Serving
Calories 250
% 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.