This healthy black bean 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. It’s also a great hearty appetizer, served with tortilla chips.
Southwestern Black Bean Salad that’s High in Plants, Mild in Heat
Since fruits and vegetables are in abundance right now, you can enjoy this black bean 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!
This Southwestern Black Bean Salad recipe with photo was shared with us by Cans Get You Cooking.
Special Diet Notes: Southwestern Black Bean Salad
By ingredients, this recipe is dairy-free / non-dairy, egg-free, gluten-free, grain-free, nut-free, peanut-free, soy-free, vegan, plant-based, and vegetarian.
- 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
- 1 (15-ounce) can black beans, rinsed and drained
- ¼ cup extra-virgin olive oil
- ¼ cup red wine vinegar
- 1 teaspoon lime juice
- Salt, to taste
- Black pepper, to taste
- Tortilla chips, for serving (optional)
- In a medium serving bowl, stir together the peppers, onion, corn, garlic, and cilantro.
- Add the beans, olive oil, vinegar, and lime juice, and toss well to coat.
- Season to taste with salt and pepper.
- Serve with tortilla chips, if desired, or as a salad side dish.
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