Corn, Black Bean, and Tomato Salad

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Christina Ross
Christina Rosshttps://www.healthyfoodforliving.com/
I'm a human being on planet earth. I've lived hundreds of lifetimes. In this incarnation I'm here to advance medicine.

Perhaps due to the mid summer-liked temperatures we’ve been having here in Boston, I’ve lately been craving produce.  A bit bored with green salads, I wanted to put together a veggie-centric dish that combined multiple flavors and textures. I also wanted to stick with a Mexican flavor profile considering the side dish was to be served alongside shrimp tacos with mango and avocado salsa. I just so happened to have on hand the necessary components to make this vibrant salad, and it came together in mere minutes.

Although arguably better suited for Cinco de Mayo, this fresh and tasty salad would be equally as enjoyable served on Memorial Day – or any day, really. Colorful, flavorful, light, and healthy, this corn, black bean, and tomato salad is the perfect accompaniment to any warm-weather meal.

I prepared the full recipe knowing full well that John and I wouldn’t polish off the salad in one sitting; as anticipated, the leftover salad was delicious the next day. I suggest making double the amount you need for one meal and storing it in the fridge to nibble on throughout the week.

Name:Corn, Black Bean, and Tomato Salad
Cuisine:American
Prep Time:15 minutes
Cooking Time:0 minutes (No cooking required)
Total Time:15 minutes
Servings:4
Yield:Approximately 6 cups

Corn, Black Bean, and Tomato Salad

serves 4-6

Ingredients:

2 cups corn kernels

1 can low-sodium black beans, rinsed & drained

1 medium red bell pepper, (preferably organic), seeded and finely chopped

1 cup grape tomatoes, (preferably organic), halved

2 Tbsp finely diced red onion

2 Tbsp finely diced green onion

2 Tbsp chopped cilantro

1 Tbsp extra virgin olive oil

juice from 1 lime

1 tsp ground cumin

Kosher salt and freshly ground black pepper, to taste

Instructions

Prepare the Corn

Start by shucking the corn and removing the kernels. You can do this by standing the cob upright on a cutting board and running a knife down the sides. Collect the fresh corn kernels in a bowl.

Combine Corn and Black Beans

In a large salad bowl, combine the fresh corn kernels and the rinsed black beans. The combination of sweet corn and hearty black beans creates a satisfying and nutritious base for the salad.

Add Cherry Tomatoes and Red Onion

Gently fold in the halved cherry tomatoes and finely chopped red onion. The tomatoes add a burst of juicy sweetness, while the red onion provides a mild crunch and a touch of zing.

Prepare the Dressing

In a separate small bowl, whisk together the fresh lime juice, olive oil, ground cumin, and, if you desire some heat, the finely chopped jalapeño. This zesty dressing will infuse the salad with bright, tangy flavors.

Combine and Toss

Pour the dressing over the corn, black bean, tomato, and red onion mixture. Toss everything together gently to ensure that the dressing coats all the ingredients evenly.

Season and Garnish

Season the salad with salt and pepper to taste. Sprinkle fresh cilantro over the top for a burst of herbal freshness and color.

Chill and Serve

For the best flavor, refrigerate the salad for at least 30 minutes to allow the flavors to meld together. When you’re ready to serve, give it a quick toss, and enjoy!

Estimated Nutrition Per Serving (1/6th of the recipe)

Calories: Approximately 180-220 calories

Protein: Around 6-8 grams

Carbohydrates: Approximately 30-35 grams

Dietary Fiber: Roughly 6-8 grams

Sugars: Around 5-7 grams

Total Fat: Approximately 6-8 grams

Saturated Fat: Around 1-2 grams

Sodium: Approximately 300-400 milligrams

This salad is generally a good source of dietary fiber, protein, vitamins, and minerals due to the inclusion of black beans, corn, and tomatoes. It’s also relatively low in saturated fat, making it a healthy and satisfying choice for those looking for a nutritious meal or side dish. To get more accurate nutritional information, you can input the specific ingredients and quantities you use into a nutrition calculator or consult a registered dietitian.

Directions:

  1. Combine corn through cilantro in a medium mixing bowl.
  2. In a small bowl, whisk together the olive oil, lime juice, and seasonings until well combined. Pour over salad and toss to coat.
  3. Let sit at room temperature for at least 1/2 hour, (or chill in the fridge overnight), to allow flavors to meld before serving.

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