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 minutes mins
Cook Time 10 minutes mins
Total Time 20 minutes mins
Course Main Course, Salad
Servings 3
Calories 222 kcal
To make the salad dressing
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)
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)
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!
*can sub with equal amount red kidney beans.
**Alternatively, you can also use grilled corn.
Make it heart healthy:
- Reduce salt to 1/4 tsp in the salad and omit it completely from the dressing.
- 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.
Serving: 1cupCalories: 222kcalCarbohydrates: 39gProtein: 11gFat: 4gSaturated Fat: 1gSodium: 668mgPotassium: 671mgFiber: 10gSugar: 8gVitamin A: 1350IUVitamin C: 53.6mgCalcium: 30mgIron: 2.5mg