Recipe: Black Bean and Corn Salad

by Sana Sandström

Simple to prepare, colorful and flavorful, black bean and corn salad combines fresh sweet corn, tender black beans, crisp red peppers and zesty cilantro for a crunchy, tasty addition to a potluck or barbecue.

It's hearty, yet refreshing, with a great chili kick. Serve this salad on its own or wrap it in a whole grain tortilla for a satisfying vegetarian meal.

Black Bean and Corn Salad

Prep time: 20 minutes | Total time: 20 minutes | Yield: 6 servings

Ingredients

• 2 cups cooked black beans, cooled or one 15-ounce can black beans, drained and rinsed
• 2 ripe tomatoes, chopped or one 15-ounce can fire-roasted tomatoes
• 1 avocado, peeled and diced
• 1 red bell pepper, cut into strips
• 1/2 red onion, chopped or 8 green onions, thinly sliced
• 1 cup frozen corn kernels, or kernels from 2 ears of corn, sauteed and cooled
• 1 finely diced Anaheim or poblano chile or one 4-ounce can diced mild green chiles
• 2 tablespoons chopped cilantro

Low calorie dressing:
• 2 tablespoons freshly squeezed lime juice
• 2 tablespoons red wine vinegar
• 1 tablespoon olive oil
• 1 teaspoon chili powder, mild or hot
• 1 clove garlic, minced
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground oregano

Heart-healthy dressing:
• 1/3 cup fresh lime juice
• 1/2 cup olive oil
• 1 to 2 cloves garlic, minced
• 3/4 teaspoon ground cumin
• 1/8 teaspoon ground cayenne
• Salt to taste

Directions

Combine the ingredients for your choice of dressings in a small jar. Cover with a lid and shake until the ingredients are well mixed. Set aside.

In a salad bowl, combine the beans, tomatoes, bell peppers, onion, corn, green chilies and cilantro. Stir until thoroughly combined. Add dressing and toss to cover. Let stand for 10 minutes. Serve at room temperature.

Cook's Note

This versatile salad is great by itself. For a full dinner, grill and slice chicken breasts. Place a helping of chicken and salad on baked corn tortillas with lettuce for a tostada salad. Make the amount you need or invite friends over to share. It's definitely the best on the day it's made. While tasty the next day, the tang of the lime and the cilantro don’t survive the cold of the 'fridge overnight and it loses it's zing.