I’m pretty excited today, y’all. Because I’m getting ready to do something I’ve never done before. We’re planning a fun vacation trip for the end of this month and, of course, we’re taking the grandkids with us. Pretty soon we’re all going to get on a plane and fly to Arizona and see the beautiful, mystical Grand Canyon! I’m pretty psyched. I’m also looking forward to trying some authentic southwestern cuisine. So, if anyone has any suggestions or guidance for where and what to eat around the Flagstaff area, please let me know!
In the meantime, I’m also painting every day and going to physical therapy to get my ankle in shape before our trip. Plus cooking, doing laundry, cleaning house…you know – the usual. 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. It’s low in fat, high in flavor, and has a healthy dose of protein from the beans. Best of all, it requires no cooking so there’s no heating the kitchen!
If you can open a few cans and cut up some veggies, you can make this salad. 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. This salad is great with grilled chicken or fish. Even hamburgers. Whatever you put on the grill, this salad will probably compliment.
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. Click To Tweet
Drain and rinse a can of black beans. Drain a small can of whole kernel corn. I rarely recommend a brand, but for this salad I really like Del Monte’s Summer Crisp corn. It’s sweet and, well, crisp. Very crisp. And gives a nice contrast to the beans. Dice the bell peppers and green onions and mince the parsley. Toss all that in a bowl. Then add the olive oil, lime juice, pepper and salt. Cover and refrigerate at least two hours, and up to 24 hours, before serving. Easy as pie!
Black Bean and Corn Salad
Ingredients
- 1 15-oz can black beans, rinsed and drained
- 1 11-oz can whole kernel corn, drained (recommend: Del Monte Summer Crisp corn)
- 1/2 green bell pepper, diced
- 1/2 red bell pepper, diced
- 2 green onions (white and some of the green part), sliced thinly
- 1 tblsp. minced fresh Italian parsley
- 2 tblsp. extra virgin olive oil
- Juice of 1 lime
- 1/4 tsp. ground black pepper
- 1/4 tsp. 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
Recipe source: Diabetic Gourmet web site (www.diabeticgourmet.com)
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— Originally published June 4, 2012 —
Other bean salads you might enjoy:
- Simply Recipes’ Three Bean Salad
- White Bean Salad with Tuna and Parsley from Kalyn’s Kitchen
- Tomato and Green Bean Salad from Leite’s Culinaria
- Guilty Kitchen’s Black Bean Salad
- Black Bean Salad Boats from She Wears Many Hats
vi herron says
athave 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
Lana says
atThanks, Vi, we will! Enjoy your painting.
Jamie says
atWhat 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!
Tickled Red says
atHave 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
Lana says
atThanks, sweetie! We’re already having a ball and have tons of stuff planned!
Laura Collins says
atDoing 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. :)
Jayme says
atFound 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!
Lana says
atSo glad you like it, Jayme. It’s one of our favorites especially for summer.
Anna says
atThanks 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.
Joy says
atI 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.
Lana Stuart says
atIt would be great with the grilled corn, Joy! I also use cilantro and jalapeno sometimes when I want a more southwestern style salad.
Katrina says
atI 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!
Lana Stuart says
atThat sounds delicious, Katrina! I think avocado would be perfect in this salad.
Stacey says
atI 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.
Deirdre says
atLots 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