Black Bean and Corn Salad: A Bold Burst of Flavor

Welcome to a burst of vibrant flavors with our mouthwatering black bean and corn salad recipe! Packed with wholesome ingredients and zesty accents, this refreshing salad is perfect for summer gatherings and barbecues as a simple yet satisfying side dish. Since the ingredients are readily available at your local grocery store, you can also enjoy it year-round, whether you want to add a kick to your Taco Tuesday or are looking for something healthy to complement your Cinco de Mayo spread.

Whatever time of year you choose to enjoy it, this delightful and nutritious black bean salad provides plenty of vitamins and minerals, such as plant-based iron, and will leave your taste buds dancing.

What is black bean and corn salad?

Black bean and corn salad is a refreshing and satisfying dish that combines the natural sweetness of corn with the earthy richness of black beans. It's a vibrant medley of flavors and textures, enhanced by the addition of diced avocado, red onion, Roma tomato and red bell pepper. This salad offers a delightful balance of protein, fiber, vitamins and minerals, making it a nourishing choice for those seeking a healthy and delicious meal.

Is black bean and corn salad healthy?

Absolutely! Black bean and corn salad is not only delicious but is also packed with nutritional benefits.

• Protein

  : Black beans provide a rich source of plant-based protein, supporting muscle growth and repair, as well as immune system health and longevity.

• Fiber

  : Both black beans and corn contribute to the fiber content of this salad recipe. Fiber promotes digestive health, regularity and feelings of fullness.

• Healthy fats

  : Avocado and avocado oil contain heart-healthy monounsaturated fats, which can help support already-healthy cholesterol levels and are essential for overall well-being. Avocado is also high in vitamin E. Research shows intake of avocado oil or extra virgin olive oil and adherence to a Mediterranean diet supports heart health, helps promote a healthy inflammatory response and more.

• Vitamins and minerals

  : This salad contains a variety of vitamins and minerals, including vitamin C, vitamin A, folate and potassium, plus the must-have minerals for women: magnesium, iron and calcium.

Research suggests legumes like black beans support healthy blood pressure, and this black bean and corn salad is also rich in antioxidants that support heart health. The anti-aging polyphenols in black beans and corn contribute to that antioxidant action, which works throughout the body to combat oxidative stress. Moreover, corn's main pigments, lutein and zeaxanthin, support eye health and have been studied for their role in maintaining brain health.

This black bean and corn salad is also low in saturated fat and cholesterol, making it a nutritious option for maintaining a balanced diet. This recipe is not considered keto because it contains corn, which is a healthy starch, but it does not have any added sugars.

Black bean and corn salad recipe

Incorporating this bean salad recipe into your meal plan is a tasty and nutritious way to enjoy a variety of flavors while reaping multiple health benefits of its ingredients. With its vibrant colors, crunchy textures and zesty dressing, this salad is sure to be a hit on your dining table.

Ingredients

1 can black beans, drained
1 can corn, drained
1 avocado, diced
⅓ red onion, diced
1 Roma tomato, diced
1 red bell pepper, diced
3 tablespoons avocado oil
1 garlic clove, minced
2 limes, juice only
Sea salt and black pepper to taste

Step-by-step preparation

The prep time makes up most of the total time of this recipe, thanks to the dicing of the avocado, onion, tomato and bell pepper.

1. In a large mixing bowl, combine the drained black beans and corn.
2. Add the diced avocado, red onion, Roma tomato, and red bell pepper to the bowl.
3. In a small separate bowl, whisk together the avocado oil, minced garlic, lime juice, sea salt and pepper.
4. Pour the dressing over the salad ingredients and gently toss until well coated.
5. Refrigerate the salad in an airtight container for at least 30 minutes to allow the flavors to meld together.
6. Give the salad a final toss before serving.
7. Serve chilled.

Nutrition Facts

Black bean and corn salad is not only a culinary delight but also a nutrient powerhouse. Here's a breakdown of its nutritional information:

Recipe makes 6 servings.
Nutritional Values (per serving):

Calories: 200-250
Protein: 8-10 grams
Fat: 10-12 grams
Carbohydrates: 25-30 grams
Fiber: 7-9 grams
Sugar: 3-4 grams
Sodium: 200-250 milligrams

All nutritional information is based on third-party calculations and is only an estimate. Each recipe and nutritional value will vary depending on the brands you use, measuring methods and portion sizes.

Tip for success

• The seasoning in this easy recipe can be adjusted according to your preference, adding more or less lime juice, salt or pepper as desired. Other flavorful ingredients, such as cilantro and cumin, can also be added.
• Frozen corn and fresh corn cut off the cob can be used in place of canned corn. Frozen corn is less processed than canned corn and may have more nutritional value.
• Using grilled corn (cut off the cob into corn kernels) can add a fresh, smoky taste to this easy recipe.
• Olive oil or extra virgin olive oil can be substituted for avocado oil in this salad.
• Add roasted jalapenos for a spicy kick to this summer salad. Simply remove the seeds and chop the jalapenos with the other diced ingredients.
• Top this salad with chopped cilantro, a squeeze of fresh lime juice and cotija cheese for a fresh taste.

What to serve with black bean and corn salad

This bean salad is a versatile dish that pairs well with various meals and cuisines. It can be enjoyed as a standalone salad beside a large bowl of tortilla chips, as a side dish with grilled steak or even as a filling for tacos or wraps. It can also be paired with grilled chicken, grilled fish or tofu for a complete and satisfying meal.

This salad's refreshing flavors and vibrant colors make it an ideal complement to everyday meals as well as barbecues, picnics and potluck gatherings.

Iron is an essential mineral that plays a crucial role in carrying oxygen throughout the body. Black beans, one of the main ingredients in this salad, are an excellent plant-based source of iron. However, it's worth noting that iron absorption from plant-based sources can be influenced by various factors, such as other dietary components. To ensure optimal iron absorption, it's beneficial to consume iron-rich foods alongside vitamin C-rich foods. Including ingredients like bell peppers, citrus fruits, or a squeeze of lime juice in your black bean salad can enhance iron absorption.

If you follow a vegan or vegetarian diet, it's especially important to ensure you're meeting your nutrient needs. Incorporating iron-rich foods, such as black beans and leafy greens, in your meal plan can help prevent deficiencies.

Plant foods provide nonheme iron, whereas meat provides heme iron, which is more bioavailable. Because of this, the recommended amount of iron for vegetarians is higher than for people who eat meat. The good news is that eating vitamin C-rich foods along with iron-containing plant foods can help you absorb more of the nonheme iron you get from your diet. You can also take a vegetarian iron supplement to fill in any gaps.

References

• Hartley, M., et al. "Association between Legume Consumption and Risk of Hypertension in the European Prospective Investigation into Cancer and Nutrition (EPIC)-Norfolk Cohort." Nutrients. August 2022. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9415844/
• Johra, F.T., et al. "A Mechanistic Review of β-Carotene, Lutein, and Zeaxanthin in Eye Health and Disease." Antioxidants (Basel). October 2020. https://pubmed.ncbi.nlm.nih.gov/33114699/
• Kontoghiorghes, G.J., et al. "Trying to Solve the Puzzle of the Interaction of Ascorbic Acid and Iron: Redox, Chelation and Therapeutic Implications." Medicines (Basel). July 2020. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7460366/
• Marino, S. and C. Kokx. "Iron and vitamin C: the perfect pair?" Michigan State University. February 2015. https://www.canr.msu.edu/news/iron_and_vitamin_c_the_perfect_pair
• Piskin, E., et al. "Iron Absorption: Factors, Limitations, and Improvement Methods." ACS Omega. June 2022. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9219084/
• Polak, R., et al. "Legumes: Health Benefits and Culinary Approaches to Increase Intake." Clin Diabetes. October 2015. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4608274/
• Sass, C. "Health Benefits of Corn." Health.com. May 2023. https://www.health.com/nutrition/health-benefits-of-corn
• "Iron in diet." MedlinePlus.gov. https://medlineplus.gov/ency/article/002422.htm