Salad with Black Beans, Corn, and Avocado
This versatile and vibrant salad combines black beans, corn, and avocado with a zesty lime dressing for a refreshing dish. It can be served as a side, a dip with tortilla chips, or a light main course.
Salad with Black Beans Recipe
This recipe is highly-rated. It serves approximately six people.
Ingredients
For the Salad:
- 2 (15 ounce) cans black beans, rinsed and drained
- 1 ½ cups frozen corn kernels, thawed
- 1 large avocado, peeled, pitted, and diced
- 1 red bell pepper, chopped
- 2 medium tomatoes, chopped
- 6 green onions, thinly sliced
- ½ cup chopped fresh cilantro
For the Lime-Garlic Vinaigrette:
- ½ cup olive oil
- â…“ cup fresh lime juice
- 1 clove garlic, minced
- 1 teaspoon salt
- â…› teaspoon ground cayenne pepper
Instructions
- Prepare the Dressing: In a small jar with a tight-fitting lid, combine the olive oil, fresh lime juice, minced garlic, salt, and cayenne pepper. Shake vigorously until the dressing is well combined.
- Combine Salad Ingredients: In a large bowl, mix together the rinsed black beans, thawed corn, diced avocado, chopped red bell pepper, chopped tomatoes, sliced green onions, and fresh cilantro.
- Toss and Serve: Just before serving, shake the dressing again and pour it over the salad. Toss gently to coat all the ingredients evenly. The salad can be served immediately or chilled.
A Note on Preparation: Many home cooks suggest a few key adjustments. To prevent the avocado from browning, it’s best to add it right before you toss the salad with the dressing. Additionally, some find the original recipe’s ½ cup of olive oil to be excessive and recommend reducing it to ¼ cup or even less, adjusting to personal taste.
Nutritional Information
This salad is rich in fiber from the beans, healthy fats from the avocado and olive oil, and various vitamins from the fresh vegetables. The nutritional values can change significantly based on portion size and specific ingredients.
The table below shows the nutritional information for one serving of the classic recipe from Allrecipes, which makes six servings. For comparison, a similar recipe from A Foodcentric Life that includes feta cheese and uses less olive oil is also included.
| Nutrient |
|---|
| Classic Recipe (Allrecipes) | Variation with Feta (A Foodcentric Life) | |
|---|---|---|
| Calories | 391 kcal | 272 kcal |
| Total Fat | 25g | 17g |
| Sodium | 830mg | 718mg |
| Total Carbs | 35g | 25g |
| Dietary Fiber | 12g | 9g |
| Protein | 11g | 9g |
Tips, Variations, and Storage
One of the best qualities of this salad is its versatility. You can easily adjust it to suit your taste or use the ingredients you have on hand.
Tips for Success
- Uniform Chopping: For the best texture and flavor in every bite, try to chop all the vegetables into small, uniformly-sized pieces.
- Marinate for Flavor: If you have time, let the salad (without the avocado) marinate in the dressing for at least 30 minutes, or even a few hours, in the refrigerator. This allows the flavors to meld and deepen.
- Enhance Your Corn: For a smoky flavor, use grilled or fire-roasted corn instead of thawed frozen corn. You can grill fresh ears of corn until lightly charred before cutting the kernels off the cob.
Popular Variations
- Add Some Heat: For a spicy kick, add finely diced jalapeño or serrano pepper. Remove the seeds for less heat.
- Include Cheese: Crumbled feta, cotija, or queso fresco adds a salty, creamy element that complements the other ingredients.
- Boost the Protein: Turn the salad into a main course by adding grilled chicken, shrimp, or chickpeas.
- Add Crunch: Mix in toasted pepitas (pumpkin seeds) or jicama for extra crunch and texture.
- Switch the Beans: While black beans are classic, you can also use pinto beans or kidney beans.
Serving and Storage
This salad is highly versatile in how it can be served. It’s a popular choice for potlucks and barbecues and can be enjoyed in several ways:
- As a side dish with grilled meats or fish.
- As a chunky salsa or dip with tortilla chips.
- As a filling for tacos or burritos.
- Served over a bed of greens like romaine or arugula for a larger salad.
To store leftovers, place the salad in an airtight container in the refrigerator. It will stay fresh for 3-4 days. If you plan to make it ahead of time, it is best to prepare the salad base and the dressing separately and combine them with fresh avocado just before serving to maintain the best texture and color.
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