Hello Foodies. Today I’ve got a wonderful recipe for corn and black bean salad for you. It’s loaded with fresh ingredients and is great year-round. Corn and black bean salad contains no mayonnaise so it’s a great picnic dish. It also pairs great with any meat.
[tweetthis]Corn and Black Bean Salad w/ all fresh ingredients. Healthy and delicious! #recipe #foodblog[/tweetthis]
I like having recipes like this in my arsenal for unexpected events. I always have a can of black beans in the pantry. I always have a bag of frozen corn in the freezer and I usually have an onion, lime and jalapeño in the veggie basket. The only ingredient I may not have on hand is fresh parsley. Fresh parsley is a key ingredient to making this dish what it is, but if you don’t have fresh parsley, you can certainly do without.
Corn and black bean salad is not an original invention, but I did lots of testing and came up with the perfect combination of ingredients. Recipes rarely come together on the first try, but the fun comes with experimentation. Being a food blogger doesn’t suck, I can tell you that!
Start by chopping up the fresh ingredients. Fresh roasted corn would be a great substitute for the frozen corn in this dish, but I think frozen is just fine.
Look at that beautiful board with fresh parsley, chopped jalapeño, chopped onion and a nice, juicy lime. It’s too bad that growing a garden in Colorado is near impossible. Our growing season is just too short and we get hail every summer. My last garden got destroyed in a hail storm and I was heartbroken. Fortunately, I can usually get good produce at the local grocery store.
Canned corn is an option in this salad, but I don’t like the taste of canned vegetables. If fresh isn’t available or I’m in a hurry, frozen is the way to go. Canned veggies have a metallic taste to them that I cannot get past. Can anyone else relate or is it just me? Corn was the last canned veggie that I stopped using. My palette gets more discerning the older I get, which is a good thing.
The salad dressing is super simple as well. Just the zest and juice of a lime, fresh garlic, EVOO and S&P. Super simple and the lime zest is a big stand-out.
For the best results, I recommend letting the dressing sit for about 30 minutes before mixing it with the salad to give the flavors a chance to incorporate. Your finished salad will have a much deeper flavor that way.
Look at all of those gorgeous colors! Food made with fresh ingredients is not only good for you, but it’s so beautiful to look at.
I hope you will give my corn and black bean salad recipe a try. It’s super simple and super delicious. Good for the body and good for the eyes as well! If the jalapeño is too much, just leave it out. With such a small amount, it isn’t too spicy, but if you’re really sensitive to heat, just skip it.
Please come back and leave me a comment if you try this recipe and let me know how you like it and tag #ketchumkitchen on social media. Also, if you haven’t already, please subscribe to my email list. You’ll get recipes in your inbox whenever I post and I promise, no spam! No one has time for spam and I like you too much to do that to you.
Thanks for stopping by, where everything is made from the ♥
Ingredients
- 12 ounces of frozen corn, thawed (or fresh equivalent)
- 1 15.5 ounce can of low sodium black beans, rinsed and drained
- 1 jalapeno, finely chopped
- 1/4 of a medium red onion, finely chopped
- 1/4 cup fresh parsley, cleaned and chopped
- Dressing
- Zest and juice of one lime
- 1 garlic clove, minced
- 1/4 tsp black pepper
- 3/4 tsp salt
- 1/4 cup olive oil
Instructions
- Mix the ingredients for the dressing and set aside for around 30 minutes to allow the flavors to incorporate.
- Add the salad ingredients to a bowl and mix gently with a spoon. Add the dressing and mix well. Serve cold or at room temperature.
Nutrition Facts
Corn and Black Bean Salad
Serves: 6 servings
| Amount Per Serving: | ||
|---|---|---|
| Calories | 203.91 kcal | |
| % Daily Value* | ||
| Total Fat 9.72 g | 13.8% | |
| Saturated Fat 1.38 g | 5% | |
| Trans Fat 0.0 g | ||
| Cholesterol 0.0 mg | 0% | |
| Sodium 372.4 mg | 15.5% | |
| Total Carbohydrate 26.02 g | 8.7% | |
| Dietary Fiber 6.82 g | 24% | |
| Sugars 2.09 g | ||
| Protein 6.4 g | ||
| Vitamin A 17.71 µg | Vitamin C 15.44 mg | |
| Calcium 38.07 mg | Iron 1.94 mg | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Ketchum Kitchen
