Black Bean and Corn Salad

June 14, 2024

Last minute BBQ invite and not sure what to bring? No problem! This Mexican-inspired Black Bean and Corn Salad is a crowd-pleasing cookout dish or summer side. Plus it comes together quicky, so you’ll be ready for any last minute BBQ invites.

Corn adds a natural sweetness and crunch. Black beans deliver a hearty protein punch. Grape tomatoes, red onion and peppers add color and freshness. Top it off with Mexican cheese, fresh cilantro, and a zesty vinaigrette for a taste of summer in every bite!

Why We Love These Ingredients

Black beans are your gut’s BFF! Low in fact, high in protein and packed with fiber, black beans promote healthy digestion and prevent constipation. They also help you feel full for longer – a big help if you’re watching your diet. Research also states Black beans can help lower cholesterol and improve blood sugar control.

Fiber rich Avocados are your go-to for optimal wellness! They support your digestive system, increase bone density, support healthy vision, and improve your mood. They also contain saponins, which help reduce inflammation.

Meanwhile avocado oil is high in oleic acid, an omega-9 fatty acid that can help lower LDL [bad] cholesterol, raise HDL [good cholesterol], and support healthy blood pressure levels. It’s also rich in vitamins and antioxidants that nourish and moisturize your skin.

Pro Tips to Get You Started

Fresh corn kernels add a fresh touch to the salad but if fresh corn isn’t available, canned, or frozen works as well.

When chopping cilantro, use the entire plant! Both stems and leaves are filled with flavor. Feel free to substitute parsley if you’re not a cilantro fan.

Cotija cheese – the Mexican cheese we recommend for this recipe -- adds a salty note; however you can replace it with feta or any pre-prepared Mexican cheese mix.

You can put together the salad ingredients ahead of time; just wait to add the avocado until the last minute. That way, it’ll still be nice and green when you eat. Dress the salad right before serving so it doesn’t get soggy.

OK--Let’s get started!

INGREDIENTS

For the Dressing

¼ cup fresh lime juice
1/2 tsp lime zest
3 TBSP avocado oil [or olive oil]
1 medium garlic clove, grated
¾ tsp sea salt
Freshly ground black pepper
⅛ tsp ground cayenne pepper [optional]

For the Salad

1½ cups cooked black beans, drained, and rinsed
6 oz grape tomatoes, sliced in half lengthwise
Kernels from 2 ears fresh corn (raw) or 1 ½ cups frozen corn kernels
1 red or orange bell pepper, diced
½ cup chopped cilantro (with stems), plus more leaves for garnish
½ to 1 jalapeño, seeded and diced
⅓ cup diced red onion
3 TBSP Cotija, Feta or other Mexican cheese
1 ripe avocado pitted and diced

INSTRUCTIONS

Dressing: Put dressing ingredients in in a small jar. Close the lid tightly and shake the jar until the dressing is well combined. Set it aside.
Combine the black beans, corn, red pepper, cilantro, jalapeño, and red onion in a large bowl. Add dressing and toss to coat.
Fold in the cheese and avocado and season to taste. Garnish with cilantro and enjoy!

recipe sources:

Delish recipes are now behind a paywall.

https://www.delish.com/cooking/recipe-ideas/a39077745/black-bean-and-corn-salad-recipe/

Used these instead:

https://www.loveandlemons.com/black-bean-and-corn-salad/

https://www.allrecipes.com/recipe/13933/black-bean-and-corn-salad-ii/