Raw Corn and Black Bean Salad with Avocado

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
26%
Raw Corn and Black Bean Salad with Avocado
15 min.
4
219kcal

Suggestions


Looking for a refreshing and vibrant dish that’s perfect for summer gatherings or a light weeknight dinner? Look no further than this Raw Corn and Black Bean Salad with Avocado! Bursting with flavor and packed with nutrients, this salad is not only vegetarian and vegan but also gluten-free and dairy-free, making it a fantastic option for everyone at the table.

In just 15 minutes, you can whip up a colorful medley of fresh ingredients that will tantalize your taste buds. The sweet crunch of fresh corn, combined with the hearty black beans, creates a delightful texture that is both satisfying and nutritious. Add in the creamy avocado and zesty lime juice, and you have a dish that is as delicious as it is visually appealing.

This salad is incredibly versatile, serving beautifully as a side dish at barbecues, picnics, or potlucks, or even as a light main course. With only 219 calories per serving, it’s a guilt-free indulgence that doesn’t compromise on flavor. Plus, the vibrant colors of the ingredients make it a feast for the eyes, sure to impress your guests.

So grab your knife and mixing bowl, and let’s dive into this delightful Raw Corn and Black Bean Salad with Avocado. Your taste buds will thank you!

Ingredients

  •  avocado 
  • 0.3 teaspoon chili powder 
  • 1.5 cups black beans drained and rinsed cooked (1 can)
  •  ears corn fresh
  • 0.5  bell pepper green finely chopped
  • 0.5 teaspoon hot sauce to taste (or )
  • tablespoon juice of lime fresh
  •  lime wedges 
  • 0.3 teaspoon salt to taste (or )
  • medium tomatoes cut into 1/2-inch pieces

Equipment

  • knife
  • mixing bowl

Directions

  1. Cut the corn from the cob: Stand the corn on end in a large mixing bowl and insert a sharp knife just at the bottom of the kernels. Slowly cut all the way to the other end of the corn. Turn the corn and repeat until all the kernels are cut from the cob.
  2. Put the corn in a medium mixing bowl.
  3. Add the well-rinsed black beans and all remaining ingredients except the avocado and lime wedges.
  4. Mix well, cover, and refrigerate a couple of hours to allow flavors to blend. To serve, peel and slice the avocado.
  5. Place one-fourth of the slices on each salad plate, arranging them in a circle, if you wish. Fill the center of each circle with the salad.
  6. Serve with wedges of lime to be squeezed over the salad at the table, if desired.

Nutrition Facts

Calories219kcal
Protein14.58%
Fat31.83%
Carbs53.59%

Properties

Glycemic Index
37.5
Glycemic Load
4.07
Inflammation Score
-7
Nutrition Score
15.059999865034%

Flavonoids

Cyanidin
0.17mg
Epicatechin
0.19mg
Epigallocatechin 3-gallate
0.08mg
Eriodictyol
0.08mg
Hesperetin
8.08mg
Naringenin
0.84mg
Luteolin
0.7mg
Kaempferol
0.04mg
Myricetin
0.04mg
Quercetin
0.6mg

Nutrients percent of daily need

Calories:219.49kcal
10.97%
Fat:8.49g
13.06%
Saturated Fat:1.33g
8.32%
Carbohydrates:32.16g
10.72%
Net Carbohydrates:21.09g
7.67%
Sugar:4.7g
5.22%
Cholesterol:0mg
0%
Sodium:173.94mg
7.56%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.75g
17.5%
Fiber:11.06g
44.26%
Folate:163.69µg
40.92%
Vitamin C:31mg
37.57%
Manganese:0.49mg
24.46%
Magnesium:82.84mg
20.71%
Potassium:719.03mg
20.54%
Vitamin B1:0.29mg
19.17%
Phosphorus:171.03mg
17.1%
Copper:0.3mg
14.84%
Vitamin B6:0.29mg
14.3%
Vitamin K:14.49µg
13.8%
Vitamin B5:1.26mg
12.64%
Iron:2.14mg
11.86%
Vitamin B3:2.31mg
11.54%
Vitamin A:521.32IU
10.43%
Vitamin E:1.39mg
9.26%
Zinc:1.35mg
9.01%
Vitamin B2:0.14mg
8.46%
Calcium:35.92mg
3.59%
Selenium:1.35µg
1.92%