It’s summer time! Let’s celebrate summer flavors with our Grilled Corn and Black Bean Salad – a refreshing and nutritious dish that’s quick and easy to prepare, whether you’re using fresh, canned, or frozen corn. This salad combines the sweetness of corn with the richness of black beans, enhanced by zesty lime and fresh vegetables. It’s perfect for a light meal or a vibrant side dish.

Why It’s Good:

This Grilled Corn and Black Bean Salad is a nutritious choice, offering fiber for digestive health, antioxidants for immune support, and plant-based protein for satiety. It’s a satisfying option for vegetarians and vegans alike, promoting overall well-being through wholesome ingredients.

Cultural Significance:

Corn and beans hold cultural significance in many cuisines, particularly in Latin American dishes where they form the basis of traditional meals. This salad pays homage to these culinary traditions while offering a modern twist with fresh ingredients and vibrant flavors.

Nutritional Information:

Enjoy a salad that’s not only delicious but also packed with essential nutrients. Each serving provides approximately 250 calories, 8g of plant-based protein, 10g of fiber, and a range of vitamins and minerals. Corn offers vitamins B and C, while black beans contribute iron, magnesium, and potassium. Fresh vegetables add antioxidants, supporting immune health and overall well-being.

Servings: 4

Serving Size: 1 cup

Prep Time: 15 minutes

Cook Time: 10 minutes (if grilling fresh corn)

Time-Saving Tips:

For convenience, use canned or frozen corn. Simply thaw frozen corn or drain and rinse canned corn before incorporating it into the salad. This adjustment reduces prep time while maintaining the salad’s delicious flavors and nutritional benefits.

Ingredients:

  • 4 cups canned or frozen corn kernels (thawed and drained if using frozen)
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 cup cherry tomatoes, halved
  • 1 red bell pepper, diced
  • 1/2 red onion, finely chopped
  • 1 avocado, diced
  • 1/4 cup fresh cilantro, chopped
  • Juice of 2 limes
  • 2 tbsp olive oil
  • 1 tsp ground cumin

Steps:

  1. If using fresh corn, preheat your grill to medium-high heat. Brush the corn with olive oil and grill for about 10 minutes, turning occasionally, until charred and cooked through. Remove from the grill and let cool slightly. Once cooled, cut the kernels off the cob and place them in a large mixing bowl.

    If using canned or frozen corn: Skip grilling and simply thaw frozen corn or drain and rinse canned corn. Add to the mixing bowl.

  2. Add the black beans, cherry tomatoes, red bell pepper, red onion, avocado, and cilantro to the bowl with the corn.

  3. In a small bowl, whisk together the lime juice, olive oil, and ground cumin.

  4. Pour the dressing over the salad and toss gently to combine all ingredients.

  5. Adjust seasoning to taste and serve immediately.

Ingredient Substitutions:

Experiment with different beans such as kidney beans or chickpeas. For added spice, consider adding diced jalapeños or a dash of hot sauce. Customize the salad to suit your taste preferences and dietary needs.

Ready to savor the flavors of summer with our Grilled Corn and Black Bean Salad? Connect with us through our Contact Page to share your feedback or suggest recipes you’d like to see next. Enjoy nourishing your body with delicious, plant-based creations!