Black Bean Corn Salad

How To Make Black Bean Corn Salad?

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How To Make Black Bean Corn Salad?

Black Bean Corn Salad

This Black Bean Corn Salad is so easy to make (no-cook!), Summer Fresh and even good for us, it seems 100% cheating. Let’s go.

Do you know when you want to contribute something to a potluck but don’t want to spend * so * time doing it?

You want it to taste great, of course. People can sprout. It’s also good.

This Corn and Black Bean Salad is a recipe for these low-effort, high-payoff times. It is so simple that it hardly feels like cooking.

Guess what? People will gush out anyway! Because this salad is good.

Made with corn, black beans, feta cheese, tomatoes, literally any green herb and a dash of lime (or balsamic vinegar or even apple cider vinegar), this is a no-cook / raid-your-garden-and-pantry scenario , and it totally works.

I mean, you can get fancy if you feel it – this Tomato Avocado Grilled Corn Salad can attest to the high degree of smokiness grilled corn adds to a salad, but it is by no means mandatory.

You can even use frozen corn straight out of the bag. It will also work.

In addition to being a summery addition to dynamite, this healthy black bean and corn salad has the potential to be a main dish.

Black beans and corn are good for you (fibre and protein), so this salad is a stepping stone to other healthy recipes. I have ideas for you below.

How to make Black Bean Corn Salad

When summer wants to be a salad, it’s corn, tomato, black bean salad. Simple, airy and generous, it’s casual dining at its finest.

Ingredients for Black Bean Corn Salad :

Black beans: Creamy and filling, the beans make this salad extra hearty. Black beans are packed with fibre and potassium.

Corn: A sweet combo for black beans! While corn can get a bad rap for being starchy, it does offer wonderful health benefits. Corn is a good source of fibre and contains vitamins like folate and vitamin B6.

Tomatoes: Juicy bursts of sweet tomato flavour are delicious with corn and black beans.

Feta Cheese: A creamy, salty, and cheesy addition, it gives a nod to Mexican street corn.

Herbs: I used a mixture of mint and coriander. Peppermint is particularly surprising and refreshing. Any mix of young herbs from the garden will work just fine.

Lime Juice: Provides shine and firmness to each bite. Almost any acid will work here. Lemon juice, balsamic vinegar, or apple cider vinegar are great options (if using vinegar, reduce to 1 tablespoon to start).

 

Direction to make Black Bean Corn Salad

  1. Place the corn kernels in a large bowl with the rest of the salad ingredients (save some feta cheese for serving).
  2. Stir and garnish with the remaining feta cheese.
  3. Let it rest in the refrigerator for a few minutes (if it resists). CREATE!

Quick tips to easily cut the corn on the cob

Tired of kernels you cut off the cob flying across your counter? Here are some ideas to try.

  • Place the corn in a shallow bowl and very carefully use a sharp knife to cut along the sides of the cob. The bowl will catch all the beans.
  • Place the corn on a cutting board and cut the kernels from one side of the cob. Rotate the cob so the cut (flat) side is facing down and cut the other side. Continue until all sides are complete.
  • Place the corn in the hole of a saucepan and carefully cut the kernels on each side. The kernels will fall off the cob and into the pan.

Recipe variations

Black Bean Corn Avocado Salad. For extra creaminess, add 1 diced avocado in addition to or in place of the feta cheese. Since avocado can brown, wait up to 1 hour after serving to add. This is a great option if you need the salad to be vegan or dairy-free. (The salad is gluten-free).

Sautéed Corn Black Bean Salad. Heat 2 tablespoons of butter or olive oil in a large skillet over medium heat. Add the corn and cook, stirring occasionally, until golden, 7 to 10 minutes. (If using canned or frozen corn, thawed, pat dry first.) Let cool then add to salad as directed.

Roasted Corn and Black Bean Salad. In a bowl, coat the corn kernels with 2 tablespoons of melted butter or olive oil. Spread the beans in an even layer on a rimmed baking sheet. Bake at 400 degrees F for 15 to 20 minutes, or until golden brown, stirring once or twice (watch carefully at the end so they don’t burn!). Let cool, then add to salad as directed.

Grilled Corn Black Bean Tomato Salad. Lightly load the ears on a grill over medium heat; let cool and cut the kernels from the cob. Add to the salad as directed.

 

What to serve with a Black Bean Corn Salad

Many dishes go well with black beans, so this is a versatile recipe!

Chicken: Serve this salad with Crockpot Mexican Chicken or Instant Pot Chicken Enchiladas for a tasty meal.

Salmon: This salad would be delicious served with grilled salmon in aluminium foil.

Tacos: These delicious tempeh tacos would be delicious with a black bean and corn salad.

Other ways to use Black Bean Corn Salad

This recipe is easy to make and can last several days in the refrigerator. Taste your leftovers in some of these creative ways.

Like a burrito or a quesadilla. Reheat leftovers, then toss into an omelette and enjoy as a burrito or quesadilla for frying. Add grilled chicken fillets for more protein.

Like a salad. Stack it on a bed of lettuce for an easy salad variation. Drizzle with lemon juice and olive oil for a quick dressing.

Like a dip. Serve as a dip with a side of tortilla chips.

Print

Black Bean Corn Salad

Black Bean Corn Salad

This easy and healthy black bean and corn salad taste like summer! Use fresh or frozen corn to make this light, healthy, and delicious summery side.

  • Author: Mustafa Rangoonwala
  • Prep Time: 15
  • Total Time: 15
  • Category: Side Dishes

Ingredients

Scale
  • 2 cups 4-5 frozen ears of corn or corn kernels *
  • 1 14-ounce can low sodium black beans, rinsed and drained
  • 1 pint cherry or grape tomatoes, cut in half
  • ½ cup chopped fresh basil, parsley, or cilantro (or a mix!) **
  • 2 tablespoons of extra virgin olive oil
  • 2 tablespoons lime juice, about 1 lime
  • ½ teaspoon kosher salt
  • ¼ teaspoon black pepper
  • 4 ounces crumbled feta cheese (about 1 cup), divided

Instructions

  1. Place the corn kernels in a large mixing bowl. If you use fresh grains, include the milk that comes off the cob. If you are using frozen corn, you don’t even need to defrost it completely.
  2. In the bowl, add the black beans, tomatoes, mint, olive oil, lime juice, salt, pepper, and two-thirds of the feta cheese.
  3. Stir to combine, then taste and adjust the salt and pepper to taste. Sprinkle the last third of the feta cheese on top.
  4. If time allows, place in the refrigerator for 15 minutes. Enjoy!

Notes

  1. For options for grilling, broiling, or sautéing corn before adding to salad, see the blog post above. My favourite way to do this (because it’s the perfect meeting point between extremely easy and delicious) is to use freshly cut corn on the cob, without cooking them at all.
  2. My favourite is a mixture of half mint, half coriander. For those who don’t like coriander, basil is also wonderful and very summery.
  3. Instead of lime, you can play with 1 tablespoon of balsamic vinegar or 1/2 to 1 tablespoon of apple cider vinegar (apple cider vinegar is stronger). If the salad is too tart for your taste with any of the vinegars, add a little honey or sprinkle with sugar to balance it out.
  4. For Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 4 days.

Nutrition

  • Serving Size: 1
  • Calories: 240kcal
  • Sugar: 4g
  • Fat: 10g
  • Saturated Fat: 4g
  • Carbohydrates: 30g
  • Fiber: 8g
  • Protein: 11g
  • Cholesterol: 17mg

Keywords: Black Bean Corn Salad

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People also ask about Black Bean Corn Salad

Are black beans and corn healthy?

A delicious combination with benefits, I love this combination: corn and black beans. Together, they are an incredible source of fibre. Black beans are a good source of protein and both contain a variety of beneficial nutrients. They are also very abundant!

How long does black bean salad last?

Black bean salad will keep fresh in the refrigerator for up to 8 hours. If you want to keep the salad longer, I recommend that you omit the avocado as it will start to brown in the salad. Without the avocado, this salad will keep fresh in the refrigerator for up to 4 days.

Can I lose weight eating corn?

Corn is high in fibre and plant compounds that can improve digestive and eye health. Still, it is high in starch, can raise blood sugar levels, and can prevent weight loss when consumed in excess. The safety of genetically modified corn can also be of concern. However, in moderation, corn can be part of a healthy diet.

Can you lose weight eating beans and vegetables?

For this reason, it is important to prepare them correctly. Beans and legumes are a good addition to your diet to lose weight. Both are rich in protein and fibre, which contributes to a feeling of fullness and a lower calorie intake.

Are black beans from a can healthy?

A cup of canned black beans will give you almost half of what the USDA has determined as your daily fibre requirement. But that’s not all: black beans are rich in protein, folate, magnesium, and antioxidants – about 10 times more antioxidants than oranges! It’s surprising that so much nutrition is so inexpensive.

Do you have to cook black beans from a can: While canned black beans are technically already cooked, adding a few simple ingredients and seasonings can enhance their flavour rather than eating them plain.

Are black beans good for weight loss?

Black beans are packed with fibre and protein, which means they’ll keep you full and energetic for hours. This is very important if you are trying to lose weight and cannot bear to be hungry all the time. Black beans contain both soluble and insoluble fibre.

Why are black beans bad for you?

Black beans can be high in carbohydrates, so they may not be ideal for people on a low-carbohydrate diet. They also contain difficult-to-digest compounds that can cause gas and intestinal discomfort if you eat too much.

Do beans make you fart?

Beans make us fart because they contain sugars and fibres that our body has trouble digesting.

One Comment

  1. Pingback: Chicken Cobb Salad With Avocado » Al Azhar Foodie

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