Black Bean and Corn Salad

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black bean and corn saladHappy Cinco de Mayo! This holiday is a recognition of the Mexican army’s victory over France in the 1862, Battle of Puebla. In Mexico, it is a somewhat minor holiday.  In the US, with many people who are always looking for a reason to celebrate, Cinco de Mayo parties pop up in many places.

Not just for Cinco de Mayo

If you want to incorporate Central or South American cuisine into your repertoire of dishes, this black bean and corn salad is an easy recipe to make. I make it year round as it keeps well for a few days in the refrigerator, can be made quickly in advance or just prior to serving, and uses ingredients that are staples in my pantry.

Plant-based Protein from Beans and Corn

Many Central and South American cuisines combine corn and beans in their recipes. Although corn is an incomplete protein on its own, according to Old Ways Whole Grains Council, corn and beans have complementary amino acids and create a complete protein when blended in a dish. Due to the combined nutrients within the two ingredients, recipes with corn and beans make a good source of plant-based protein.

Easy to prepare and expand

If you know you have a busy day coming up, you can make it a day ahead of time and serve it the next day. It is also a very easy recipe to expand if you are serving a large crowd. This makes it a great addition to the menu for picnics or tailgate parties. Simply double the ingredients to create a larger dish.To spice it up a bit, you can also add some chopped red, green or yellow bell peppers. Since it doesn’t contain any mayonnaise, it is also a good choice for outdoor dining when the weather turns hot.

How to serve this black bean and corn salad

You can serve this black bean and corn salad as a hearty side dish with grilled chicken or fish. Or if you are following a vegetarian diet pattern, you can enjoy this salad as a main dish. This will add to your healthy intake of protein for the day. Need an easy to make weekday lunch?  Black bean and corn salad makes an excellent choice.

Make it once or twice and it will soon become a staple in your menu lineup!

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Barbara Spalding RDN Culinary Dietitian

Hi, I am

Barbara Spalding MS, RDN, Culinary Dietitian

As a dietitian and world traveler, I love bold flavors — in food and in life. 14 years ago, I fell down the rabbit hole into Breast Cancer Wonderland. Since then, I’ve learned to cook differently while savoring the pleasures of food and companionship. I’ve built a resilient new life and a bold new kitchen. Let me show you the flavors of the world.
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Print Recipe
Black Bean and Corn Salad
black bean and corn salad
Votes: 0
Rating: 0
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Cuisine
Cuisine Mexican
Prep Time
10 minutes
Prep Time 10 minutes
Servings
people
Servings
people
Ingredients
Cuisine
Cuisine Mexican
Prep Time
10 minutes
Prep Time 10 minutes
Servings
people
Servings
people
Ingredients
black bean and corn salad
Votes: 0
Rating: 0
You:
Rate this recipe!
Instructions
  1. Rinse beans and drain.
  2. Cook frozen corn in a little water for 3-5 minutes. Remove from heat and allow to cool.
  3. Mix all ingredients in a medium size bowl.
  4. Adjust seasonings, if needed.
Recipe Notes

Nutrition Information (per serving): 140 calories; 4 grams fat; 0.5 grams saturated fat; 0 mg cholesterol; 160 mg sodium; 21 grams carbohydrates; 6 grams dietary fiber; 7 grams protein (values are approximate).

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