Corn and Black Bean Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
13%
Corn and Black Bean Salad
75 min.
10
151kcal

Suggestions


Looking for a vibrant and refreshing side dish that’s perfect for any occasion? 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 a variety of dietary preferences.

Imagine a colorful medley of black beans, sweet corn, and crisp vegetables, all tossed together in a zesty balsamic vinaigrette. The combination of fresh cilantro, ground cumin, and a hint of cayenne pepper adds a delightful kick that will tantalize your taste buds. This salad is not just a feast for the eyes; it’s also a healthy option that provides a satisfying balance of protein, healthy fats, and carbohydrates.

Perfect for summer barbecues, potlucks, or as a light lunch, this Corn and Black Bean Salad is sure to impress your guests and family alike. With a preparation time of just 75 minutes, you can easily whip up a generous serving for 10 people, making it an ideal dish for gatherings. Plus, the flavors only get better as they meld together in the refrigerator, so you can prepare it ahead of time and enjoy the convenience. Dive into this deliciously wholesome salad and elevate your meal with a burst of color and flavor!

Ingredients

  • 0.5 cup balsamic vinaigrette 
  • 0.3 teaspoon pepper black
  • tablespoon cilantro leaves fresh chopped
  • 0.1 teaspoon ground pepper red (cayenne)
  • 0.3 teaspoon ground cumin 
  • 30 oz black beans rinsed drained canned
  • 11 oz corn sweet whole canned
  • 0.5 cup onion chopped
  • 0.5 cup spring onion chopped
  • 0.5 cup bell pepper red chopped

Equipment

  • bowl

Directions

  1. In small bowl, stir together dressing, pepper, cilantro, red pepper, and cumin. Set aside.
  2. In large bowl, mix remaining ingredients. Toss with dressing to coat. Cover; refrigerate for at least 1 hour or overnight to blend flavors. Just before serving, stir mixture to coat beans and corn with dressing.

Nutrition Facts

Calories151kcal
Protein15.97%
Fat30.01%
Carbs54.02%

Properties

Glycemic Index
19.2
Glycemic Load
0.34
Inflammation Score
-5
Nutrition Score
7.6034783384074%

Flavonoids

Luteolin
0.05mg
Isorhamnetin
0.4mg
Kaempferol
0.12mg
Quercetin
2.2mg

Nutrients percent of daily need

Calories:150.88kcal
7.54%
Fat:5.08g
7.81%
Saturated Fat:0.54g
3.35%
Carbohydrates:20.56g
6.85%
Net Carbohydrates:14.25g
5.18%
Sugar:1.17g
1.3%
Cholesterol:0mg
0%
Sodium:485.16mg
21.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.08g
12.16%
Fiber:6.32g
25.27%
Folate:69.13µg
17.28%
Vitamin C:13.93mg
16.88%
Manganese:0.25mg
12.55%
Phosphorus:111.17mg
11.12%
Vitamin K:10.98µg
10.45%
Iron:1.85mg
10.27%
Potassium:341.59mg
9.76%
Copper:0.18mg
9.14%
Magnesium:36.21mg
9.05%
Vitamin B1:0.13mg
8.98%
Vitamin B2:0.12mg
7.05%
Vitamin A:300.68IU
6.01%
Vitamin B3:0.88mg
4.42%
Vitamin B6:0.08mg
4.11%
Zinc:0.6mg
4.01%
Calcium:38.28mg
3.83%
Vitamin B5:0.19mg
1.95%
Selenium:1.19µg
1.7%
Vitamin E:0.16mg
1.05%