This black bean and corn salad has a slight southwestern inspiration, but the overall flavors are mild and fresh, making it versatile enough to fit an array of summer meals.
Since fruits and vegetables are in abundance right now, you can enjoy this black bean and corn salad with a colorful confetti of fresh bell peppers, corn cut right from the ear, and fresh herbs – perhaps from your own herb garden! If you want, you can even soak and prepare your own dried beans.
But if time is short, or your local supermarket has run out of those golden ears (it happened to me this week!), don’t hesitate to use canned corn and beans. I’ve always been one to lean toward fresh, then frozen if needed, feeling guilty about picking up canned goods. But I recently found out about a University of California at Davis study that shows some canned fruits and vegetables have the same nutrient levels as fresh or frozen – not all, but some. Most canned fruits and veggies are picked at the peak of ripeness and are canned the same day to preserve as much goodness as possible.
If possible, lean toward brands of canned goods that use BPA-free cans. I’ve read and verified that both Eden’s and Trader Joe’s package corn and beans in BPA-Free cans. I’m also betting that these higher quality brands do a better job of retaining those nutrients, too!
For more easy recipes like the black bean and corn salad recipe below, check out this Cans Get You Cooking Pinterest Page – so much pinsperation!
- 1 red bell pepper, diced
- 1 green bell pepper, diced
- 1 yellow bell pepper, diced
- ½ cup diced red onion
- Cooked corn, cut from 2 ears or 1 15-ounce can whole kernel corn, drained
- 1 clove garlic, minced
- 1 teaspoon fresh chopped cilantro
- ¼ cup extra-virgin olive oil
- ¼ cup red wine vinegar
- 1 teaspoon lime juice
- 1 15-ounce can black beans, rinsed and drained
- Salt and pepper, to taste
- Tortilla chips, for serving (optional)
- In a medium serving bowl, combine the peppers, onion, corn, garlic and cilantro.
- Add the olive oil, vinegar, lime juice, and beans, and toss well to coat.
- Season to taste with salt and pepper.
- Serve with tortilla chips, if desired, or as a salad side dish.