Sweet Corn and Black Bean Salad

Contributor
Sweet Corn and Black Bean Salad
Sweet Corn and Black Bean Salad
Whole Foods Market

Sweet Corn and Black Bean Salad

Simple to prepare, colorful, and flavorful, this salad combines fresh sweet corn, tender black beans, crisp red peppers, and zesty cilantro in a simple rice vinegar dressing.

6
Servings
247
Calories Per Serving
Deliver Ingredients

Ingredients

  • 2 Cups fresh or frozen and thawed corn kernels
  • 1/2 Cup finely chopped red onion
  • 2 Tablespoons seasoned rice vinegar
  • 1 Tablespoon extra-virgin olive oil
  • 1 Tablespoon lime juice
  • 1/4 Teaspoon sea salt
  • 1/2 Teaspoon ground black pepper
  • 4 Cups no-salt-added cooked black beans, drained and rinsed
  • 1 red bell pepper, cored, seeded, and chopped
  • 1/3 Cup cilantro leaves, chopped finely

Directions

Bring a medium-sized pot of water to a boil. Add the corn and cook for 1 minute, then drain well, rinse in cold water and drain again. (If using frozen corn, skip this step.) Meanwhile, rinse the onion in cold water to remove some of the sharp, acidic flavor. Drain well and set aside.

In a large bowl, whisk together the vinegar, olive oil, lime juice, salt, and pepper to make a dressing. Add the beans, corn, onion, and bell pepper and toss until just incorporated. Cover and chill for about 2 hours. Add the cilantro and toss again before serving.

Corn Shopping Tip

Look for vegetables that are firm and bright in color – avoid those that are wilted or have wrinkled skins, which are signs of age.

Corn Cooking Tip

Vegetable should typically be cooked as quickly as possible, as they can become bland and mushy, and lose vitamins and minerals.

Nutritional Facts

Total Fat
4g
6%
Sugar
3g
N/A
Saturated Fat
0.6g
2.8%
Protein
12g
25%
Carbs
42g
14%
Vitamin A
40µg
4%
Vitamin B6
0.2mg
10.6%
Vitamin C
27mg
46%
Vitamin E
0.7mg
3.6%
Vitamin K
6µg
7%
Calcium
40mg
4%
Fiber
12g
48%
Folate (food)
201µg
N/A
Folate equivalent (total)
183µg
46%
Iron
3mg
15%
Magnesium
97mg
24%
Monounsaturated
2g
N/A
Niacin (B3)
2mg
9%
Phosphorus
216mg
31%
Polyunsaturated
0.7g
N/A
Potassium
612mg
17%
Riboflavin (B2)
0.1mg
6.7%
Sodium
84mg
3%
Thiamin (B1)
0.3mg
22.5%
Zinc
2mg
11%

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