Recipes » Salad Recipes » Black Bean and Corn Salad

Black Bean and Corn Salad

Low in fat, high in flavor, with a healthy dose of protein from the beans, this Black Bean and Corn Salad is a tasty side for a picnic.
5 from 5 votes
Prep Time 10 minutes
Black Bean and Corn Salad in a glass serving bowl.

The refreshing mix of fresh and canned vegetables in this 10-minute Black Bean and Corn Salad recipe comes together quickly and requires no cooking at all. It’s a delicious low fat and high protein dish to serve as a side for your summer picnics or weeknight dinners!

When your summer days are packed full of activity, the last thing you want to do is spend time cooking complicated recipes, right? Yeah, me either. So it’s nice to have some really simple, easy to make, and healthy recipes on hand like this Black Bean and Corn Salad.

Black Bean and Corn Salad in a glass serving bowl.

It’s low in fat, high in flavor, and has a healthy dose of protein from the beans. They contain protein, fiber, antioxidants, and a variety of vitamins and minerals making them a very healthy option. Best of all, it requires no cooking so there’s no heating up the kitchen!

If you can open a few cans and cut up some veggies, you can make this simple salad. You’ll just prep all your ingredients according to the recipe’s instructions, toss them in a bowl and let them sit for a while to develop the flavors.

Why You’ll Love This Recipe


  • It’s very budget friendly.
  • No cooking means no heating up the kitchen.
  • Perfect for summer barbecues or picnics.
  • Great for Taco Tuesdays!
  • Compliments many different types of protein.

Ingredients You’ll Need


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  • Canned Black Beans (these make up the bulk of the salad and are delicious when drained and rinsed).
  • Canned Whole Kernel Corn (adds natural sweetness and a crunchy texture – recommended: Del Monte Summer Crisp corn).
  • Green Onions (lends a mild onion flavor without overpowering the dish).
  • Fresh Italian Parsley (for a fresh herbal taste and color)
  • Extra Virgin Olive Oil (together with the lime juice, creates a dressing for the salad)
  • Lime Juice (balances the flavors with freshness and acidity)
  • Salt and Pepper (enhances and balances all the flavors)

You’ll find detailed measurements for all ingredients in the printable version of the recipe at the bottom of this post.

How to Make Black Bean and Corn Salad


All ingredients for recipe in a green mixing bowl.
  1. Drain and rinse the black beans.
  2. Drain the whole kernel corn.
  3. Dice the bell peppers and green onions and mince the parsley. Toss all the above into a mixing bowl.
  4. Add the olive oil, lime juice, salt, and pepper.
  5. Cover and refrigerate for at least two hours, and up to 24 hours, before serving.
Black Bean and Corn Salad in a glass serving bowl.

Recipe Tips


  • It’s important to let the salad sit for at least 2 hours so that all the flavors have a chance to blend together.
  • Make sure the peppers and onions are diced small and roughly all the same size.
  • Drain the corn and beans very well to prevent the finished salad from being watery.

Variations


  • Substitute fresh cilantro for the parsley for more of a Tex-Mex flavor.
  • Try avocado oil in place of the olive oil.
  • Add a few halved cherry tomatoes to the mixture.
  • Add one or two very finely minced garlic cloves.
  • Add a minced, fresh jalapeno for a bit of heat.
  • If you prefer a stronger onion flavor, try using diced red onion.
  • Try substituting canned pinto or kidney beans.
  • To give the salad a complex, smoky flavor, sprinkle in a little dried chipotle powder or smoked paprika.
  • Use lemon instead of lime.
  • Add some diced mango to up the sweetness.
  • Add a diced avocado for a dose of healthy fats.

Storing and Freezing


  • Storing: This recipe can be stored in an airtight container in the refrigerator for up to 5 days. It also travels well and can be easily transported to events. Toss well before serving.
  • Freezing: The fresh vegetables in this salad will turn to mush if frozen and defrosted. Just enjoy it fresh or refrigerated.

Prep Ahead


This is a great recipe for making ahead! It should be made at least two hours in advance for the flavors to blend. It can easily be prepared up to two days ahead and stored in the refrigerator until you’re ready to serve.

Questions


Can I use frozen corn kernels instead of canned corn?

You can use frozen corn but will need to defrost it first. The easiest way is to pour the frozen kernels into a strainer and let them sit under a slow stream of cool running water for a few minutes. Then drain them very well and add to the salad.

Are canned beans healthy?

As long as you choose a brand of canned beans that are simply beans without added salt or sugar, then canned beans are a great choice.

Is it okay to eat canned beans without cooking them?

Yes, it is. The canning process actually cooks the beans. However, you should rinse them if you won’t be cooking them any further in your recipe. They’re often used in salads, dips, and sandwiches without any further cooking.

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Recipe

Black Bean and Corn Salad in a glass serving bowl.

Black Bean and Corn Salad

Low in fat, high in flavor, with a healthy dose of protein from the beans, this Black Bean and Corn Salad is a tasty side for a picnic.
5 from 5 votes
Print It Rate It Save
Course: Salads
Cuisine: American
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 4 servings
Calories: 226kcal
Author: Lana Stuart

Ingredients

  • 15 ounces canned black beans rinsed and drained
  • 11 ounces canned whole kernel corn drained (recommend: Del Monte Summer Crisp corn)
  • ½ green bell pepper diced
  • ½ red bell pepper diced
  • 2 green onions white and some of the green part, sliced thinly
  • 1 tablespoon minced fresh Italian parsley
  • 2 tablespoons extra virgin olive oil
  • Juice of 1 lime
  • ¼ teaspoon ground black pepper
  • ¼ teaspoon kosher salt

Instructions

  • Combine all ingredients in a large bowl.
  • Toss together until well mixed.
  • Cover and refrigerate at least two hours before serving.

Notes

  • I highly recommend Del Monte’s Summer Crisp corn for this recipe. It’s very crisp and gives a nice texture contrast to the beans.
  • It’s important to let the salad sit for at least 2 hours so that all the flavors have a chance to blend together.
  • Drain the corn and beans very well to prevent the finished salad from being watery.
Storing and Freezing
  • Storing: This recipe can be stored in an airtight container in the refrigerator for up to 5 days. It also travels well and can be easily transported to events. Toss well before serving.
  • Freezing: The fresh vegetables in this salad will turn to mush if frozen and defrosted. Just enjoy it fresh or refrigerated.

Nutrition Information

Serving: 1 | Calories: 226kcal | Carbohydrates: 30g | Protein: 9g | Fat: 9g | Saturated Fat: 1g | Sodium: 683mg | Potassium: 499mg | Fiber: 8g | Sugar: 1g | Vitamin A: 670IU | Vitamin C: 38mg | Calcium: 48mg | Iron: 3mg

Nutrition information is calculated by software based on the ingredients in each recipe. It is an estimate only and is provided for informational purposes. You should consult your health care provider or a registered dietitian if precise nutrition calculations are needed for health reasons.

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15 Comments

  1. Lots of lovely healthy food stuff, it looks very colourful and tasty. Shall make this when we get some good weather (It is terrible at present wet and very cold) and we can sit outside and enjoy. Thank you for recipie.
    Deirdre

  2. I make a very similar salad to this one that gets rave reviews every time. I am not a green pepper fan, not a pepper fan, period. But I LOVE this salad/salsa. Thought I’d share for the non-green pepper fans since it is so close to your recipe.

    1 can black beans, drained and rinsed
    1-2 cans white shoepeg corn (Green Giant brand is the only one I’ve ever found, I think it also says “steam crisp”on the can)
    1 red, 1 orange & 1 yellow pepper, diced
    chopped scallion to taste (optional)
    1/4 c olive oil
    1/4 c apple cider vinegar
    2 Tbsp sugar
    1 container feta cheese

    put chopped peppers, black beans, corn & scallions (if you use them) into a bowl. Mix olive oil, vinegar & sugar together then pour over veggies and mix well. Wait to add feta until right before serving.

    We usually eat this with tortilla scoops. My 12 yr. old and I could eat this until we feel ill, lol.

  3. I just made a very similar salad, except I used cilantro instead of parsley and I added an avocado (and fresh corn instead of canned). Oh, and a finely diced jalapeno pepper, and it’s still not spicy enough for my husband. ;) Good stuff!

  4. I make this often. I do use cilantro in place of the parsley as a rule and include about 1/2 of finely diced jalapeno. It is really good with grilled /roasted corn, I save a few ears from another meal. This is such a great and versatile recipe and is so very good and refreshing.

    1. It would be great with the grilled corn, Joy! I also use cilantro and jalapeno sometimes when I want a more southwestern style salad.

  5. Thanks for the recipe! I made it for a family get- together and it was a hit! Some ate it as a salad and others liked it as a dip with tortilla chips.

  6. Found this on Pinterest. I love it!! I actually used a whole red pepper and whole green pepper. It’s fantastic! Excited to make it when summer comes around!

  7. Doing this would definitely good for my kids. It looks so nutritious. I’ll print the recipe out and make it at home. Thanks for it. :)

  8. Have fun with the grand babies!We just love making bean salads like this for quick healthy lunches. Can’t wait to try yours darlin’ :D

  9. What fun! Enjoy this time with the grandkids! And this is just the kind of quick kind of lunch we turn to all summer long: fast, healthy, inexpensive, cool and delicious!

  10. have fun with the grands lana…….. and stick your nose in fb every once in a while
    i’ll be painting, and painting and, well, …………….. painting