Corn and Black Bean Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
1%
Corn and Black Bean Salad
75 min.
8
97kcal

Suggestions


Looking for a refreshing and nutritious side dish that’s perfect for any occasion? Look no further than this vibrant Corn and Black Bean Salad! Bursting with flavor and packed with wholesome 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 fresh corn combined with the hearty texture of black beans, all tossed together with zesty lime juice and aromatic cilantro. This salad is a delightful medley of colors and tastes that will brighten up your meal. Whether you’re hosting a summer barbecue, preparing a family dinner, or simply looking for a healthy snack, this dish is sure to impress.

With just a handful of ingredients and minimal prep time, you can whip up this delicious salad in no time. The best part? It can be made ahead of time, allowing the flavors to meld beautifully in the refrigerator. Just remember to add the creamy avocado right before serving for that perfect touch of richness. At only 97 calories per serving, you can indulge guilt-free while enjoying a burst of nutrients in every bite. Get ready to elevate your dining experience with this delightful Corn and Black Bean Salad!

Ingredients

  •  avocado pitted peeled chopped
  • 0.5 cup black beans rinsed drained progresso® (from 15-oz can)
  • 0.5 teaspoon coarse salt (kosher or sea salt)
  • 29 oz canned tomatoes plain diced fire roasted organic drained muir glen® canned
  • tablespoons cilantro leaves fresh chopped
  • 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 

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

Calories97kcal
Protein9.43%
Fat49.1%
Carbs41.47%

Properties

Glycemic Index
24.5
Glycemic Load
0.82
Inflammation Score
-5
Nutrition Score
4.5065217523471%

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:97.21kcal
4.86%
Fat:5.49g
8.45%
Saturated Fat:0.81g
5.09%
Carbohydrates:10.44g
3.48%
Net Carbohydrates:6.89g
2.5%
Sugar:2.82g
3.14%
Cholesterol:0mg
0%
Sodium:306.1mg
13.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.37g
4.75%
Fiber:3.55g
14.2%
Folate:37.82µg
9.46%
Vitamin A:462.46IU
9.25%
Vitamin K:9.03µg
8.6%
Vitamin C:6.02mg
7.3%
Iron:1.03mg
5.74%
Manganese:0.11mg
5.5%
Potassium:177.09mg
5.06%
Vitamin E:0.68mg
4.52%
Vitamin B6:0.09mg
4.25%
Magnesium:16.31mg
4.08%
Calcium:40.73mg
4.07%
Vitamin B5:0.39mg
3.9%
Copper:0.08mg
3.83%
Vitamin B1:0.05mg
3.2%
Phosphorus:31.46mg
3.15%
Vitamin B3:0.51mg
2.57%
Vitamin B2:0.04mg
2.48%
Zinc:0.3mg
2.03%