Black Bean Salad

Black Bean Salad is a vibrant and nutritious dish that celebrates the flavors of fresh ingredients and wholesome beans.

Packed with protein, fiber, and a variety of vitamins and minerals, this salad is not only delicious but also incredibly satisfying.

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Whether served as a side dish, a light lunch, or a main course, Black Bean Salad is versatile and easy to customize with your favorite vegetables and herbs.

With its bold colors and bold flavors, it’s sure to become a staple in your recipe repertoire.

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Plus, it’s quick and simple to make, making it a perfect option for busy weeknights or meal prep. Let’s dive into this flavorful and healthy Black Bean Salad recipe!

Ingredients

  • 2 cans (15 ounces each) black beans, drained and rinsed
  • 1 cup corn kernels (fresh, frozen, or canned)
  • 1 bell pepper, diced (any color)
  • 1/2 red onion, finely chopped
  • 1 cup cherry tomatoes, halved
  • 1/4 cup fresh cilantro, chopped
  • 2 tablespoons lime juice
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon ground cumin
  • Salt and pepper to taste

Equipment

  • Mixing bowl
  • Cutting board
  • Knife
  • Whisk

Instructions

In a large mixing bowl, combine the black beans, corn kernels, diced bell pepper, chopped red onion, halved cherry tomatoes, and chopped cilantro.

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In a small bowl, whisk together the lime juice, extra virgin olive oil, ground cumin, salt, and pepper to make the dressing.

Pour the dressing over the salad ingredients and toss until everything is evenly coated.

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Taste and adjust seasoning, adding more salt, pepper, or lime juice if needed.

Serve immediately or refrigerate for at least 30 minutes to allow the flavors to meld before serving.

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Nutritional Facts

  • Serving Size: 1 cup
  • Calories: 200
  • Total Fat: 6g
  • Saturated Fat: 1g
  • Cholesterol: 0mg
  • Sodium: 300mg
  • Total Carbohydrates: 30g
  • Dietary Fiber: 8g
  • Sugars: 3g
  • Protein: 8g

Health Benefits

Black beans are an excellent source of plant-based protein and fiber, promoting satiety and aiding in weight management.

Corn provides essential vitamins and minerals, including vitamin C and folate, supporting immune health and cell function.

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Bell peppers are rich in antioxidants and vitamin C, promoting skin health and reducing inflammation.

Red onion contains flavonoids and sulfur compounds, supporting heart health and reducing the risk of chronic diseases.

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Olive oil provides heart-healthy monounsaturated fats and antioxidants, promoting cardiovascular health and reducing the risk of heart disease.

FAQ’s

Can I use dried black beans instead of canned?

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Yes, you can use dried black beans, but be sure to soak and cook them according to package instructions before adding them to the salad.

Can I add avocado to this salad?

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Absolutely! Avocado adds creaminess and extra nutrients to the salad. Simply dice the avocado and gently fold it into the salad before serving.

How long will this salad keep in the refrigerator?

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This salad can be stored in an airtight container in the refrigerator for up to 3 days.

Can I make the dressing ahead of time?

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Yes, you can make the dressing ahead of time and store it in the refrigerator. Just give it a good shake or whisk before adding it to the salad.

Is this salad suitable for meal prep?

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Yes, this salad is great for meal prep. Simply portion it into individual containers and store them in the refrigerator for easy grab-and-go lunches or dinners.

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