Black Bean and Corn Salsa Salad

Aug 27 2014

Get ready for grilling season with this super side. Black beans, corn and sweet peppers give this DASH dish a southwestern flare.

Recipe courtesy of Healthy Eating.

Serves 8

Dietitian's Tip: 

Tender beans and crunchy vegetables make a refreshing and simple summer salad. Dry beans are easy to prepare and economical. If you use canned beans for convenience, try to find low-sodium or no salt added canned beans. Rinsing canned beans also helps to reduce the sodium.

Ingredients: 

Dressing
1/3 cup olive oil
¼ cup fresh lime juice
1 clove garlic, minced
½ tsp ground cumin
½ tsp ground coriander

Salad
2 cups cooked black beans, or 2-15 oz. cans black beans, drained and rinsed
2 cups corn kernels
¾ cup red bell pepper, seeded and chopped
¾ cup orange bell pepper, seeded and chopped
2 small jalapeno chilies, seeded and minced
¾ cup sweet red or white onion, finely chopped
1 large ripe tomato, chopped
½ cup fresh cilantro or parsley, finely chopped

Preparation: 

To make dressing, in a small bowl whisk together the olive oil, lime juice, garlic, cumin and coriander until blended. Set aside 30 minutes to allow flavors to blend.

In a large bowl combine the black beans, corn, bell peppers, jalapenos and onion. Pour dressing over the salad and toss to combine. Add tomato and toss once more.

Cover and chill several hours to let flavors blend. Just before serving, add cilantro or parsley and toss well.

Nutrition Information: 

Per serving: 190 calories, 9.5 g total fat, 1.3 g saturated fat, 23 g carbohydrates, 6 g protein, 106 mg sodium, 6 g fiber.