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Easy Black Bean and Fresh Corn Salad 2

Quick Black Bean and Fresh Corn Salad

This vegan, gluten-free quick black bean and fresh corn salad pairs summer sweet corn with black beans to form a healthy, filling meal.
Prep Time 10 mins
Cook Time 10 mins
Total Time 20 mins
Course Main Course, Salad
Servings 3
Calories 222 kcal

Ingredients
  

To make the dressing

  • 4 tbsp fresh lime juice (1 lime, can sub with equal amount fresh lemon juice)
  • 2 tsp extra-virgin olive oil (optional)
  • 1/2 tsp maple syrup (or sub with equal amount sugar or honey)
  • 1/2 tsp homemade roasted ground cumin (or use store-bought, optional)
  • 1/8 tsp cayenne pepper (or to taste, can sub with equal amount red chilli powder)
  • 1/4 tsp chipotle chili powder (or to taste)
  • 2 pinches salt
  • 1/2 tsp minced garlic (~1 small clove, optional)

For the salad

  • 1.5 cups black beans* (cooked, 1-15oz can)
  • 1/2 cup red onion (~1 small onion, finely chopped, can sub with white)
  • 1 cup fresh corn kernels** (1 corn on the cob, kernels separated and steamed)
  • 1/2 cup red bell pepper (finely chopped, can sub with any other color bell pepper)
  • 8 cherry tomatoes (sliced into halves)
  • 1/2 cup cilantro (finely chopped)
  • 1/2 tsp salt (or to taste, no more than 3/4 tsp)

Instructions
 

To make the salad dressing

  • Mix all the ingredients in a small bowl and set aside.

To make the salad

  • Start out by boiling water in a stove-top steamer. Remove the outer covering of the sweet corn on the cob. Wash under running water, cut the corn kernels with a knife into a deep bowl. Be sure not to cut the kernels too deep into the cob. (Total Time: 5 minutes)
    Easy Black Bean and Fresh Corn Salad Process 4
  • Add kernels to a stove-top steamer and steam until soft: about 3-4 minutes. Once steamed, rinse in cold water and set aside. Alternatively, you can also use grilled corn kernels. (Total Time: 5 minutes)
    Easy Black Bean and Fresh Corn Salad Process 5
  • Wash the canned black beans under running water to remove the metallic taste and extra sodium. Drain well and add to a salad bowl. Add the chopped vegetables, steamed corn kernels, and freshly prepared dressing. Mix well. You can eat right after preparing or let it rest in refrigerator for at least 15 minutes to meld the flavors. Enjoy on its own as a side salad or fill in a corn tortilla to make wraps for a main meal. Enjoy!
    Easy Black Bean and Fresh Corn Salad Process 3

Notes

*can sub with equal amount red kidney beans.
**Alternatively, you can also use grilled corn. 
Make it heart healthy:
  1. Reduce salt to 1/4 tsp in the salad and omit it completely from the dressing. 
  2. Omit the extra-virgin olive oil
Make a meal or use as a side: If using as a meal, use with a corn tortilla wrap. 

Nutrition

Serving: 1cupCalories: 222kcalCarbohydrates: 39gProtein: 11gFat: 4gSaturated Fat: 1gSodium: 668mgPotassium: 671mgFiber: 10gSugar: 8gVitamin A: 1350IUVitamin C: 53.6mgCalcium: 30mgIron: 2.5mg
Tried this recipe?Let us know how it was!