BLACK BEAN AND CORN SALAD
Healthy and perfectly refreshing! It's a simple salad jam packed nutritious black beans, fresh vegetables like corn, avocado and bell pepper and it's all tossed with a vibrant cilantro lime dressing. Perfect side to chicken, steak or seafood or serve over rice or quinoa.
Provided by Jaclyn
Categories Side Dish
Time 20m
Number Of Ingredients 14
Steps:
- Whisk together all dressing ingredients in a small mixing bowl, season with salt and pepper to taste. Chill until ready to use.
- Add black beans, corn, tomatoes, bell pepper, red onion, avocado and jalapeno to a large bowl.
- Pour dressing over and toss gently to coat with dressing. Serve right away.
Nutrition Facts : Calories 228 kcal, Carbohydrate 25 g, Protein 6 g, Fat 13 g, SaturatedFat 2 g, Sodium 215 mg, Fiber 9 g, Sugar 5 g, ServingSize 1 serving
CORN AND BLACK BEAN SALAD
This colorful, crunchy black bean and corn salad is chock-full of easy-to-swallow nutrition that all ages will love. Try it with a variety of summer entrees, or as a wholesome salsa! -Krista Frank, Rhododendron, Oregon
Provided by Taste of Home
Categories Lunch Side Dishes
Time 15m
Yield 8 servings.
Number Of Ingredients 14
Steps:
- In a large bowl, combine the first 6 ingredients. In a small bowl, whisk dressing ingredients; pour over corn mixture and toss to coat. Cover and refrigerate at least 1 hour. Stir before serving. Serve with a slotted spoon.
Nutrition Facts : Calories 142 calories, Fat 4g fat (0 saturated fat), Cholesterol 0 cholesterol, Sodium 326mg sodium, Carbohydrate 21g carbohydrate (8g sugars, Fiber 4g fiber), Protein 4g protein. Diabetic Exchanges
GRILLED CORN AND BEAN SALAD
Provided by Valerie Bertinelli
Categories side-dish
Time 1h
Yield 12 to 14 servings
Number Of Ingredients 19
Steps:
- For the salad: Preheat a grill on high for 5 minutes. Reduce the heat to medium high and grill the corn, with the cover closed and turning occasionally, until some kernels are black, about 12 minutes. Remove and allow the corn to cool slightly.
- Using a sharp knife, cut off the kernels into a very large, deep serving bowl. (Hold the narrow end of the cob, point the other end into the bowl and cut downward, so that flying kernels are trapped by the bowl itself.) Add the black beans, chickpeas, cilantro, green and red bell peppers, onions, chile peppers, salt and pepper to taste to the bowl and toss.
- For the dressing: Whisk together the lime juice, sugar, salt, vinegar, cumin, chili powder, garlic and olive oil in a small bowl. Season to taste with hot sauce.
- Pour the dressing over the salad and toss to thoroughly coat. Let sit at room temperature for 20 minutes, toss again and serve. The salad can be made a day in advance, covered and refrigerated. Bring to room temperature before serving.
BLACK BEAN AND CORN SALAD
For a light lunch, try Rachael Ray's Black Bean and Corn Salad recipe from 30 Minute Meals on Food Network. A touch of cumin adds savory warmth to this dish.
Provided by Rachael Ray : Food Network
Categories side-dish
Time 25m
Yield 4 servings
Number Of Ingredients 9
Steps:
- Combine all ingredients in a bowl. Let stand at least 15 minutes for corn to fully defrost and flavors to combine, then toss and serve. The corn will also place a quick-chill on this easy side-salad as it defrosts -- no need to refrigerate!
Nutrition Facts : Calories 257 calorie, Fat 8 grams, SaturatedFat 1 grams, Cholesterol 0 milligrams, Sodium 477 milligrams, Carbohydrate 37 grams, Fiber 10 grams, Protein 9 grams, Sugar 4 grams
SWEET CORN AND BLACK BEAN SALAD
This is an incredibly delicious version of a black bean and corn salad that is low in cal/fat and contains fiber and protein. The black pepper and lime juice really finish it off. This recipe actually came from Whole Foods but was tasty enough to take the time to post it here! This is definitely best served cold with raw ingredients.
Provided by Zielle
Categories Black Beans
Time 12m
Yield 54 oz., 6 serving(s)
Number Of Ingredients 10
Steps:
- Bring a medium pot of water to a boil.
- Add corn and cook for 1 minute, then drain well, rinse in cold water, and drain again. (If using frozen and thawed corn, skip this step).
- Rinse onions in cold water to remove some of their sharp, acidic flavor; drain well and set aside.
- In a large bowl, whisk together vinegar, olive oil, lime juice, salt and pepper to make a dressing.
- Add beans, corn, onion and bell pepper and toss until just incorporated. Cover and chill for about 2 hours.
- Add cilantro and toss again before serving.
Nutrition Facts : Calories 280.9, Fat 3.8, SaturatedFat 0.6, Sodium 103.2, Carbohydrate 52.9, Fiber 13.3, Sugar 1.4, Protein 13.9
FRESH CORN, BLACK BEANS, AND TOMATO SALAD
Another great tasting recipe from Cook's Illustrated: Fresh off the cob is perhaps the best way to eat summer corn, but corn tossed with beans and tomatoes is a close second. The sweetness of the beans and the acidity of the tomatoes bring out the flavor of the corn. We wanted to find the best way to combine and flavor this trio. Here's what we discovered: Boil the ears of corn until just tender, then cool them quickly under running water so that they don't overcook. Canned black beans taste fine, as long as you rinse and drain them thoroughly to remove any of the liquid in which they come packed. Choose sweet-tasting, firm-textured grape or cherry tomatoes. They release less watery juice into the salad than diced full-size tomatoes do.
Provided by Pi-E8216
Categories Black Beans
Time 20m
Yield 8 serving(s)
Number Of Ingredients 13
Steps:
- For the dressing: Combine first 8 ingredients in a jar with a tight fitting lid then Shake all of the dressing ingredients together.
- Cook the corn in 6 quarts boiling water until tender, 5 to 7 minutes. Drain and rinse under cold water. Cut the kernels from each cob into a large mixing bowl using a paring knife. Add the tomatoes, beans, scallions, cilantro, and dressing and toss. Season with salt and pepper to taste and serve.
- To Make Ahead.
- This salad can be prepared, covered, and refrigerated a day in advance. Before serving, bring to room temperature and freshen with a squeeze of lime juice. Season with salt and pepper to taste.
- My Note: For the two of us, I used just 2 ears, microwaved in a covered dish for 2 minutes, about a pint of grape tomatoes from the Farmers Market, one can of black beans, half small onion and 1 tab minced cilantro (you can omit cilantro if you don't like it, still taste great). For the dressing I just cut everything in half except I did use one garlic clove and 1 small jalapeno minced very fine. Plus I used half tablespoon of white wine vinegar and red wine vinegar each, you can use a bit more according to your taste. Fresh corn is the key here, plus I used Bush's Low Sodium Black Beans. This dish should not be served ice cold let it come to room temperature.
Nutrition Facts : Calories 233.4, Fat 11.6, SaturatedFat 1.6, Sodium 165.1, Carbohydrate 29.7, Fiber 6.7, Sugar 3.3, Protein 7
BLACK BEAN AND CORN SALAD
Make and share this Black Bean and Corn Salad recipe from Food.com.
Provided by Kathy
Categories Sauces
Time 10m
Yield 6 serving(s)
Number Of Ingredients 9
Steps:
- Combine all ingredients in a bowl.
- Refrigerate until ready to serve.
Nutrition Facts : Calories 159.6, Fat 5.5, SaturatedFat 0.8, Sodium 2.6, Carbohydrate 23.7, Fiber 5.9, Sugar 3, Protein 6.4
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