Mexican Bean Salad with Corn
User Reviews
5
4 reviews
Excellent
Mexican Bean Salad with Corn
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A spicy Mexican bean salad or salsa with black beans, corn, chickpeas and lots of herbs, a perfect side dish for any summer barbecue.
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Ingredients
- 1 can black beans drained and rinsed
- 1 can corn drained and rinsed
- 1 can chickpeas drained and rinsed
- 1 red onion
- 1 bunch herbs Note 1
- 1 tablespoon jalapeños from a jar, Note 2
- 2 garlic cloves
- 3 tablespoons olive oil
- 1 lime preferably organic
- ½-1 tablespoon white wine vinegar to taste
- 1 teaspoon cumin ground
- 1 teaspoon ground coriander
- ¼-½ teaspoon red chili flakes to taste
- salt fine sea salt and freshly ground
- black pepper fine sea salt and freshly ground
Instructions
- Drain and rinse the black beans, corn, and chickpeas, and place them into a bowl.1 can black beans + 1 can corn + 1 can chickpeas
- Prepare ingredients: Finely chop the red onion, herbs, and jalapeňos, and grate the garlic. Add them to the beans.1 red onion + 1 bunch herbs + 1 tablespoon jalapeňos + 2 garlic cloves
- Lime: Zest the lime and add about ½ of the zest to the bowl. Juice the lime.1 lime
- Make the dressing: Mix 1 tablespoon lime juice, olive oil, ½ tablespoon white wine vinegar, ground cumin and coriander, red chili flakes, salt, and pepper. Add them to the salad and stir well.1 tablespoon lime juice + 3 tablespoons olive oil + ½-1 tablespoon white wine vinegar + 1 teaspoon ground cumin + 1 teaspoon ground coriander + ¼-½ teaspoon red chili flakes + fine sea salt and freshly ground black pepper
- Adjust the taste by adding more lime juice and zest, vinegar, and salt as required. Serve immediately or cover and refrigerate the salsa.
Notes
- The herbs should include lots of fresh coriander, some parsley, and maybe fresh oregano, if available. Other herbs you may include are savory and thyme.
- You can use fresh or jarred jalapeňos. Adjust the quantity according to taste.
Nutrition Information
Show Details
Serving
1/6 of the dish
Calories
220kcal
(11%)
Carbohydrates
30g
(10%)
Protein
8g
(16%)
Fat
9g
(14%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
7g
(41%)
Sodium
351mg
(15%)
Fiber
8g
(32%)
Sugar
5g
(10%)
Nutrition Facts
Serving: 4-6 servings
Amount Per Serving
Calories 220 kcal
% Daily Value*
| Serving | 1/6 of the dish | |
| Calories | 220kcal | 11% |
| Carbohydrates | 30g | 10% |
| Protein | 8g | 16% |
| Fat | 9g | 14% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 7g | 41% |
| Sodium | 351mg | 15% |
| Fiber | 8g | 32% |
| Sugar | 5g | 10% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
4 reviews
Excellent
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