Simple Black Bean and Corn Salad Recipe: A Nutritious and Delicious One Bowl Dish That is Easy-to-Make – A black bean and corn salad has a taste and appeal that surpasses many nations. Whether you need a light salad during hot summer days, an accompaniment to your barbecue grill, or just a meal, this dish covers all aspects. It contains the all necessary proteins, fibers, and nutrients making it delicious and healthy at the same time. Let us learn more about this amazing salad!
Table of Contents
What You Need to Prepare The Simple Black Bean and Corn Salad Recipe
Get ready to make this delicious salad because here are the ingredients:
- One can of black beans weighing 15oz that needs rinsing and draining.
- 1 cup sweet corn which can be fresh, frozen or canned
- 1 chopped red bell pepper
- Red onion half and finely chopped
- Cherry tomatoes 1 cup that need to be halved
- A quarter cup fresh cilantro needs chopping
- Lastly one chopped jalapeno for spices
- Optionally one diced avocado that adds on to the creaminess
- Feta cheese or Cotija cheese of ¼ cup for additional flavour (its optional though)
For the Dressing:
- 3 table spoon olive oil
- 2 table spoon of freshly squeezed lime juice
- Garlic clove 1 and minced
- Ground cumin half a tea spoon
- ½ teaspoon chili powder
- Salt and black peeper to taste
- Maple syrup or honey to add sweetness
Preparation Steps For Black Bean And Corn Salad
Preparation step 1 : Ingredients Preparation
- Firstly rinse and drain black beans.
- Thaw frozen corn and make sure to drain any excess water
- Lastly chop all the vegetables and put them aside.
Preparation step 2 : Preparation of Dressing
- Add salt, pepper, cumin, olive oil, minced garlic, lime juice and chili powder in a glass bowl and mix.
- You can add honey or maple syrup to the recipe if you want a bit of sweetness.
Step 3: Combine Everything
- In a big bowl, add black beans, corn, bell pepper, red onion, cherry tomatoes, cilantro, and jalapeño, and combine.
- Drizzle the dressing over the salad and toss.
- If you are using avocado, put it in just before serving, so it doesn’t brown.
Step 4: Let it Marinate
- Allow the salad to sit for 10-15 minutes to give the flavors time to marry.
- Store in the fridge for later or serve fresh.
Health Benefits of Simple Black Bean and Corn Salad Recipe
1. High in Protein and Fiber
- Black beans have a lot of protein and fiber that sustains you for a long time.
- Supports digestion and gut health.
2. Packed with Vitamins and Antioxidants
- Corn, bell peppers and tomatoes bring vitamins A, C, and E.
- Keeps skin healthy and boosts immunity.
3. Heart-Healthy Ingredients
- Healthy fats from olive oil and avocado support heart health.
- Black beans assist in reducing cholesterol levels.
4. Aids in Weight Loss
- A calorie deficit meal that is high in fiber, which makes this a great weight-loss friendly meal.
Modifications That Can Be Made to The Simple Black Bean and Corn Salad Recipe
1. Mexican Variation
- For a unique take, add diced mango or pineapple.
- Substitute cotija cheese and add extra lime juice.
2. Hot Version
- Try using more jalapeno, or add a dash of cayenne pepper.
- Substitute hot sauce or chipotle powder for more oil in the dressing.
3. Flavor Enhanced Version
- Substitute grilled chicken, shrimp, or tofu if additional protein is needed.
4. Wheat Version
- Stir in quinoa, brown rice, or couscous to make it heartier.
Tips For Serving
- Share it as a side with grilled meats or fish.
- Use it as a taco, burrito, or wrap filling.
- Have it as a dip with corn chips for a healthy option.
- Pour over salads or grain bowls to pack in more nutrients.
How To Store
- Refrigerate for up to three days in an airtight container.
- Avocado should only be added when ready to serve to maintain color.
- Serve after stirring as flavors intensify with time.
Questions Answered for Simple Black Bean and Corn Salad Recipe
Q1. Is it possible to prepare black bean and corn salad in advance?
Ans: Definitely! This salad would taste better after a few hours.
Q2. Can I substitute black dry beans in place of canned ones?
Ans: Yes! Just put them in water and cook them before using.
Q3. Is the black bean and corn salad gluten-free?
Ans: Sure! All ingredients of the salad are gluten-free.
Q4. Can we freeze this salad?
Ans: That is not recommended because fresh vegetables do not hold good to freezing temperatures.
Q5. How do I make this kid friendly?
Ans: Alter the spice and incorporate a sweet touch with mango or honey.
Conclusion for Simple Black Bean and Corn Salad Recipe
Simple Black Bean and Corn Salad Recipe is nutritious, effortless, delicious, and easy to prepare. The next time you need a side dish, light meal, or tasty appetizer, this salad and its many health benefits should satisfy you. This meal is filled with protein, fiber, and vitamins which means it meets your health benefits and your taste buds will surely form a great relationship with it.
Best part? It’s completely set to your taste! Change the spice, add your preferred ingredients, or try out new flavors. On top of that, it is great for meal prep and can last for days in the fridge.
So, the next time you’re looking for a quick, easy, and healthy to add to your table try this simple black bean and corn salad recipe! It looks great, taste fresh and flavorful!
