martes, julio 18, 2023
InicioHealthy FoodBlack Bean and Corn Salad with Feta and Tomato – Nicely Plated...

Black Bean and Corn Salad with Feta and Tomato – Nicely Plated by Erin


This Black Bean Corn Salad is so embarrassingly simple to make (no cooking!), summery contemporary, and even good for us, it feels 100% like dishonest. Let’s get away with it.

Easy black bean corn salad on a plate

Why You’ll Love This Corn and Black Bean Salad Recipe

  • Versatile. Have it for work lunch, spoon it over Shredded Hen Tacos, serve it as a facet dish as a substitute of veggies or rice, or scoop it up with tortilla chips—you have got choices!
  • Customizable. Can’t cease your self from tinkering with recipes? Oh, then that is the black bean salad for you! Add garlic, diced crimson onion, jalapeño for kick, crimson pepper for crunch, or sure, simply eat it as-is.
  • Excellent for Summer season. Candy summer season corn! No cooking! This easy-peasy salad is made for summertime.
Fresh black bean corn salad with feta and tomatoes

5 Star Evaluation

“Simply made this salad tonight as our primary course! Completely scrumptious!”

— Ansley —

About This Black Bean Corn Salad

Made with corn, black beans, feta, tomatoes, actually any inexperienced herb, and a squeeze of lime (or balsamic vinegar and even apple cider vinegar), this can be a no-cook/raid-your-garden-and-pantry state of affairs, and it completely works.

You will get fancy in case you are feeling it—this Grilled Corn Salad with Avocado and Tomato can attest to the elevated smokiness that grilled corn provides to a salad—however it’s not obligatory by any means.

You’ll be able to even use frozen corn proper out of the bag. That can work too.

Along with being a dynamite summer season facet, this wholesome black bean and corn salad has primary dish potential, particularly on these sizzling, humid days if you don’t need to prepare dinner and also you’re craving one thing gentle.

Colorful, fresh ingredients

Make Black Bean Corn Salad

The Elements

  • Black Beans. Creamy and hearty, canned black beans make this salad extra filling. Black beans are wholesome too. They’re full of fiber and potassium. (For further credit score, you may prepare dinner them from dried by way of Prompt Pot Black Beans should you like.)
  • Corn. A candy match for the black beans! Whereas corn can get a nasty rap for being starchy, it does provide some fantastic well being advantages. Recent corn is an effective supply of fiber and incorporates oodles of nutritional vitamins. Plus: the sweetness!
  • Tomatoes. Juicy bursts of candy tomato taste are delicious with the corn and black beans.
  • Feta. A creamy, salty, tacky addition, it provides a nod to Mexican road corn. Cotija cheese works too!
  • Herbs. I used a mixture of mint and contemporary cilantro. The mint is very stunning and refreshing. Any mix of tender backyard herbs will work properly.
  • Recent Lime Juice. Brings brightness and zip to each chunk.

Substitution Tip!

Nearly any acid will work right here. Lemon juice and apple cider vinegar are each glorious choices. You can additionally make this a black bean and corn salad with balsamic vinegar (should you use a vinegar, cut back it to 1 tablespoon to start out).

The Instructions

Vegetables, cheese, herbs, and beans in a bowl
  1. Prep the Veggies. Slice the kernels from the cob and place them in a big bowl with the remainder of the salad elements (save a number of the feta for serving).
  2. Mix. Stir and high with the remaining feta.
  3. Chill. Let set within the fridge for a couple of minutes (should you can resist). ENJOY!

Recipe Variations

  • Black Bean Corn Avocado Salad. For added creaminess, add 1 diced avocado, both along with or instead of the feta. Since avocado can flip brown, wait so as to add till inside 1 hour of serving. It is a nice possibility should you want the salad to be vegan or dairy-free. (The salad is already gluten-free.)
  • Sautéed Corn Black Bean Salad. Warmth 2 tablespoons butter or olive oil in a big skillet over medium warmth. Add the corn and prepare dinner, stirring often, till golden brown, 7 to 10 minutes. (If utilizing canned or frozen, thawed corn, pat it dry first.) Let cool, then add to the salad as directed.
  • Roasted Corn and Black Bean Salad. In a mixing bowl, coat the corn kernels with 2 tablespoons melted butter or olive oil. Unfold the kernels into a fair layer on a rimmed baking sheet. Bake at 400 levels F for 15 to twenty minutes, or till browned, tossing a few times all through (watch fastidiously on the finish so that they don’t burn!). Let cool, then add to the salad as directed.
  • Grilled Corn Black Bean Tomato Salad. Frivolously char the ears on a grill over medium warmth; let cool, and lower the kernels from the cob. Add to the salad as directed.
  • Honey Lime Dressing. For a black bean and corn salad with honey-lime dressing (YUM!), whisk 2 tablespoons of honey into the dressing elements. For those who love honey dressing, try this Fruit Salad too!

Storage Ideas

  • To Retailer. Leftovers might be saved in an hermetic storage container within the fridge for as much as 4 days.
Corn and black bean salad with feta on a plate

Leftover Concepts

This recipe is simple to make forward, and black bean corn salad can final a number of days within the fridge. Strive your leftovers in one among these artistic methods.

  • As a Burrito or Quesadilla. Heat up the leftovers, then tuck them right into a tortilla, and revel in it as a burrito or pan fry it, quesadilla-style. Add some Grilled Hen Tenders for extra protein.
  • With Grains. Toss this salad along with your favourite cooked grain. Quinoa black bean corn salad sounds tasty, or pair it with farro or traditional brown rice.
  • As a Salad. Pile it onto a mattress of lettuce for a straightforward salad variation. Drizzle with further lime juice and olive oil for a fast dressing.
  • As a Dip. Serve this as a dip with a facet of tortilla chips for a spin on black bean and corn salsa.

What to Serve with Black Bean Corn Salad

Recipe Ideas and Tips

  • Don’t Depart Kernel on the Cob. Make sure that if you’re reducing the kernels off the ear, you’re reducing as a lot as doable the primary time, slightly than slicing the kernels in half and having to make a second go to get the remainder. You need entire kernels within the salad, not bits of them! Learn my suggestions for de-kerneling corn under.
  • Gently Stir. This retains the feta from breaking down an excessive amount of and prevents the tomatoes from being crushed.
  • Let the Flavors Meld. Whilst you can eat this black bean corn salad immediately (and you’ll clearly need to), it’s even higher should you let it chill within the fridge for juuuust a bit to let the flavors combine and mingle.

Simply Lower Corn from the Cob

Uninterested in the kernels you chop from the cob flying throughout your counter? Listed here are a number of concepts to attempt.

  • Stand the corn up in a shallow bowl, and really fastidiously use a pointy knife to chop alongside the perimeters of the cob. The bowl will catch all of the kernels.
  • Lay the corn on a reducing board, and lower the kernels off one facet of the cob. Rotate the cob so the lower (flat) facet is down, and lower one other facet. Proceed till all sides are executed.
  • Stand the corn up within the gap of a bundt pan, and thoroughly lower the kernels off of every facet. The kernels will fall off the cob and into the bundt pan.
Black bean corn tomato salad on a blute plate

Black Bean Corn Salad Video

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YouTube video

  • 2 cups corn kernels from 4 to five ears, or frozen corn kernels*
  • 1 14-ounce can diminished sodium black beans rinsed and drained
  • 1 pint cherry or grape tomatoes halved
  • 1/2 cup chopped contemporary mint basil, parsley, or cilantro (or a combination!)**
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons lime juice from about 1 lime***
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 4 ounces feta cheese crumbled (about 1 cup), divided

  • Place your corn kernels in a big mixing bowl. If utilizing contemporary kernels, embrace any of the milk that comes off the cob. If utilizing frozen corn, you don’t even have to thaw all of it the way in which first.

  • To the bowl, add the black beans, tomatoes, mint, olive oil, lime juice, salt, pepper, and two-thirds of the feta.

  • Stir to mix, then style and alter the salt and pepper as desired. Sprinkle the ultimate one-third feta excessive.

  • If time permits, place within the fridge to set for quarter-hour. Get pleasure from!

  • *For choices to roast, grill, or saute the corn earlier than including it to the salad, see the weblog publish above. My favourite approach to make this (as a result of it’s the best assembly level between extraordinarily simple and scrumptious) is to make use of corn lower freshly from the cob, with out cooking it in any respect.
  • **My favourite is a mix of half mint, half cilantro. For individuals who don’t take care of cilantro, basil can be fantastic and really summery.
  • ***Instead of lime, you may mess around with 1 tablespoon balsamic vinegar or 1/2 to 1 tablespoon apple cider vinegar (apple cider vinegar is the strongest). If the salad comes out too acidic on your style with one of many vinegars, drizzle in somewhat honey or sprinkle on some sugar to stability it.
  • TO STORE: Leftovers might be saved in an hermetic storage container within the fridge for as much as 4 days.

Serving: 1(of 6)Energy: 240kcalCarbohydrates: 30gProtein: 11gFats: 10gSaturated Fats: 4gLdl cholesterol: 17mgPotassium: 515mgFiber: 8gSugar: 4gVitamin A: 649IUVitamin C: 22mgCalcium: 131mgIron: 3mg

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Ceaselessly Requested Questions

Can Black Bean and Corn Salad Be Frozen?

Technically talking, it can be frozen, however the texture and taste will undergo an awesome deal upon freezing and thawing, so I don’t advocate it.

What Occurs If You Don’t Rinse Black Beans?

For those who don’t rinse black beans, your dish can be greater in sodium and have a bit extra bean-y taste and aroma.

Which Dressing Works Greatest With a Bean Salad?

A lightweight French dressing made with olive oil and an acid like lime juice or vinegar is greatest with a bean salad. Spice it up with some cumin or a clove of garlic and don’t overlook to season with salt and pepper!

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