Corn and Black Bean Salad

You can never have too many side dish recipes, so give Corn and Black Bean Salad a try. For 43 cents per serving, this recipe covers 6% of your daily requirements of vitamins and minerals. Watching your figure? This gluten free, dairy free, lacto ovo vegetarian, and vegan recipe has 144 calories, 5g of protein, and 5g of fat per serving. This recipe serves 8. 22 people were glad they tried this recipe. A mixture of white vinegar, canolan oil, lime juice, and a handful of other ingredients are all it takes to make this recipe so yummy. It is brought to you by Taste of Home. From preparation to the plate, this recipe takes around 15 minutes. Taking all factors into account, this recipe earns a spoonacular score of 28%, which is not so spectacular. If you like this recipe, take a look at these similar recipes: Green Bean, Roasted Corn and Black Bean Salad, Three Bean Mexican Corn Black Bean Salad, and Black Bean and Corn Salad.

Servings: 8

Preparation duration: 15 minutes

 

Ingredients:

1 can (15 ounces) black beans, rinsed and drained

2 tablespoons canola oil

1/4 cup minced fresh cilantro

2 garlic cloves, minced

1/4 teaspoon ground cumin

1-1/2 teaspoons lime juice

1/4 teaspoon pepper

1 large red onion, finely chopped

1/4 teaspoon salt

2 tablespoons sugar

2 large tomatoes, finely chopped

2 tablespoons white vinegar

1 can (15-1/4 ounces) whole kernel corn, drained

Equipment:

whisk

bowl

slotted spoon

Cooking instruction summary:

Directions In a large bowl, combine the first six ingredients. In a small bowl, whisk the dressing ingredients; pour over corn mixture and toss to coat. Cover and refrigerate for at least 1 hour. Stir before serving. Serve with a slotted spoon. Yield: 8 servings. Originally published as Corn and Black Bean Salad in Healthy CookingJune/July 2008, p51 Nutritional Facts 2/3 cup equals 142 calories, 4 g fat (trace saturated fat), 0 cholesterol, 326 mg sodium, 21 g carbohydrate, 4 g fiber, 4 g protein. Diabetic Exchanges: 1 starch, 1 vegetable, 1 fat. Print Add to Recipe Box Email a Friend

 

Step by step:


1. In a large bowl, combine the first six ingredients. In a small bowl, whisk the dressing ingredients; pour over corn mixture and toss to coat. Cover and refrigerate for at least 1 hour. Stir before serving.

2. Serve with a slotted spoon.


Nutrition Information:

Quickview
146k Calories
4g Protein
4g Total Fat
22g Carbs
3% Health Score
Limit These
Calories
146k
7%

Fat
4g
7%

  Saturated Fat
0.44g
3%

Carbohydrates
22g
7%

  Sugar
4g
5%

Cholesterol
0.0mg
0%

Sodium
366mg
16%

Get Enough Of These
Protein
4g
10%

Fiber
4g
18%

Folate
57µg
14%

Manganese
0.25mg
13%

Vitamin C
10mg
12%

Potassium
361mg
10%

Phosphorus
96mg
10%

Vitamin A
416IU
8%

Magnesium
31mg
8%

Copper
0.16mg
8%

Iron
1mg
8%

Vitamin K
7µg
7%

Vitamin B1
0.11mg
7%

Vitamin E
0.88mg
6%

Vitamin B3
1mg
5%

Vitamin B2
0.09mg
5%

Vitamin B6
0.09mg
5%

Zinc
0.55mg
4%

Calcium
30mg
3%

Vitamin B5
0.16mg
2%

Selenium
0.92µg
1%

covered percent of daily need
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Related Videos:

How to Make Black Bean and Corn Salad

 

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Food Trivia

There is no single food that provides all the nutrients that humans need, except for breast milk.

Food Joke

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