Heart Healthy Cookbook Corn And Black Bean Salad Food

5-MINUTE BLACK BEAN AND CORN SALAD

5-Minute Black Bean and Corn Salad image

Make black bean and corn salad in 5 minutes with this genius hack, no chopping required! A quick way to get fresh food on the table.

Provided by Sonja Overhiser

Categories Side dish

Time 5m

Yield 4

Number Of Ingredients 6

Ingredients

15-ounce can black beans*
15-ounce can corn
1 cup fresh pico de gallo, aka fresh salsa (purchased)**
1/2 teaspoon kosher salt
1 teaspoon olive oil
Fresh cilantro, if desired (for garnish)

Steps:

Drain and rinse the black beans. Drain the corn. In a bowl, mix them with the pico de gallo, salt, and olive oil.
If desired, add torn cilantro. Serve immediately with a slotted spoon as a side salad, in a rice bowl, in tacos, or as a dip with tortilla chips.

Nutrition Facts : Calories 161 calories, Sugar 4.6 g, Sodium 773.4 mg, Fat 2.5 g, SaturatedFat 0.4 g, TransFat 0 g, Carbohydrate 28.2 g, Fiber 9.2 g, Protein 8.3 g, Cholesterol 0 mg

BLACK BEAN AND CORN SALAD

Black Bean and Corn Salad image

This zesty relish can be served on its own with chips, but can also be made into a heartier salad by adding meat, pork loin, lamb, or maybe skirt steak.

Provided by Marian Burros

Categories easy, quick, salads and dressings

Time 10m

Yield 4 servings

Number Of Ingredients 13

Ingredients

4 cups cooked black beans
2 cups cooked corn kernels
2 large, ripe tomatoes, roughly chopped
1 large red or yellow bell pepper, finely diced
1/2 jalapeno pepper, seeds removed, finely chopped
1 large red onion, finely chopped
3/4 cup finely chopped fresh coriander
1 teaspoon minced garlic or minced garlic in oil
2 teaspoons ground cumin
1 teaspoon ground coriander
Juice of 1 lime
2 tablespoons olive oil
Freshly ground black pepper to taste

Steps:

If beans are canned, rinse thoroughly. In a large bowl, combine the beans with corn, tomatoes, bell pepper, jalapeno pepper, onion and coriander. (If salad is not to be served immediately, wait until just before serving to add the tomatoes.)
Combine the garlic with cumin and coriander; whisk in the lime juice and olive oil. Pour over the salad. Season with salt and pepper.

Nutrition Facts : @context http, Calories 436, UnsaturatedFat 7 grams, Carbohydrate 72 grams, Fat 9 grams, Fiber 20 grams, Protein 20 grams, SaturatedFat 1 gram, Sodium 15 milligrams, Sugar 6 grams

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