Corn and Black Bean Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
2%
Corn and Black Bean Salad
75 min.
8
130kcal

Suggestions


Looking for a vibrant and refreshing side dish that perfectly complements any meal? Look no further than this delightful Corn and Black Bean Salad! Bursting with flavor and packed with nutritious ingredients, this salad is not only vegetarian and vegan but also gluten-free and dairy-free, making it a fantastic choice for everyone at the table.

Imagine the sweet crunch of organic sweet corn mingling with the hearty texture of black beans, all brought together with a zesty lime dressing and a hint of cumin. The addition of creamy avocado and fresh cilantro elevates this dish, adding layers of flavor that will tantalize your taste buds. Whether you're hosting a summer barbecue, a family gathering, or simply looking for a healthy addition to your weeknight dinner, this salad is sure to impress.

With just 130 calories per serving, you can indulge guilt-free while enjoying a medley of colors and textures. Plus, it’s incredibly easy to prepare—just cook the corn, mix the ingredients, and let it chill in the fridge for an hour. Stir in the avocado right before serving for that perfect creamy finish. This Corn and Black Bean Salad is not just a dish; it’s a celebration of fresh, wholesome ingredients that will leave you feeling satisfied and nourished. Dive into this delicious recipe and make it a staple in your culinary repertoire!

Ingredients

  •  avocado pitted peeled chopped
  • 0.5 cup black beans rinsed drained (from 15-oz can)
  • 0.5 teaspoon coarse salt (kosher or sea salt)
  • tablespoons cilantro leaves fresh chopped
  • 1.8 cups corn sweet frozen organic cascadian farm® (16-oz size)
  • clove garlic finely chopped
  • 0.5 teaspoon ground cumin 
  • tablespoons juice of lime fresh
  • 0.3 teaspoon pepper 
  • 0.3 cup onion red chopped
  • tablespoon vegetable oil 
  • 29 oz canned tomatoes plain diced fire roasted organic drained canned

Equipment

  • bowl

Directions

  1. Cook corn as directed on bag. Rinse with cold water; drain.
  2. In large bowl, stir together corn and remaining ingredients except avocado. Refrigerate until ready to serve, at least 1 hour. Stir in avocado just before serving.

Nutrition Facts

Calories130kcal
Protein10.2%
Fat39.09%
Carbs50.71%

Properties

Glycemic Index
31.44
Glycemic Load
4.29
Inflammation Score
-5
Nutrition Score
5.9643479041431%

Flavonoids

Cyanidin
0.08mg
Epicatechin
0.09mg
Epigallocatechin 3-gallate
0.04mg
Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.01mg
Isorhamnetin
0.25mg
Kaempferol
0.03mg
Myricetin
0.01mg
Quercetin
1.12mg

Nutrients percent of daily need

Calories:129.55kcal
6.48%
Fat:6g
9.23%
Saturated Fat:0.88g
5.51%
Carbohydrates:17.5g
5.83%
Net Carbohydrates:13.15g
4.78%
Sugar:4.35g
4.84%
Cholesterol:0mg
0%
Sodium:306.44mg
13.32%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.52g
7.04%
Fiber:4.36g
17.44%
Folate:45.57µg
11.39%
Vitamin A:551.05IU
11.02%
Vitamin C:7.88mg
9.55%
Vitamin K:9.16µg
8.72%
Manganese:0.17mg
8.31%
Potassium:250.53mg
7.16%
Vitamin B6:0.13mg
6.59%
Iron:1.18mg
6.58%
Vitamin B5:0.66mg
6.57%
Magnesium:25.07mg
6.27%
Phosphorus:57.4mg
5.74%
Vitamin B3:1.08mg
5.4%
Vitamin B1:0.08mg
5.29%
Vitamin E:0.71mg
4.72%
Copper:0.09mg
4.66%
Calcium:41.74mg
4.17%
Vitamin B2:0.06mg
3.61%
Zinc:0.51mg
3.43%