Healthy Black Bean and Corn Salad Recipe
created by
Bridget T. 07/19/2024
"no details"
"Looks great Bridget a nice low-calorie high-protein option! Thank you for the update this is a great start to this weeks lunch/dinner goal."
See commentsIngredients
- 1 can (15 oz) black beans, rinsed and drained
- 1 can (15 oz) corn, drained
- 2 cups lettuce, chopped
- 1 cup tomatoes, diced
- 1/2 cup red onion, finely chopped
- 1/4 cup cilantro, chopped
- 1/2 cup low-fat Greek yogurt (as a substitute for sour cream)
- 1 lime, juiced
- Salt and pepper to taste
Instructions
- In a large bowl, combine the black beans, corn, lettuce, tomatoes, red onion, and cilantro.
- In a small bowl, mix the Greek yogurt with lime juice, salt, and pepper to create a dressing.
- Pour the dressing over the salad and toss gently to combine.
- Serve immediately or chill in the refrigerator for 30 minutes to enhance flavors.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 180 kcal |
| Protein | 10g |
| Carbohydrates | 30g |
| Fiber | 10g |
| Sugar | 3g |
| Added Sugar | 0g |
| Fat | 3g |
| Saturated Fat | 1g |
Health Benefits
This Black Bean and Corn Salad is rich in fiber from the beans and vegetables, promoting digestive health and keeping you full longer. The black beans provide lean protein, making it a great option for those looking to maintain or lose weight. This dish fits well into various diets, including plant-based and Mediterranean diets. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with whole grain tortilla chips for a crunchy side.
- Serve alongside grilled chicken or fish for added protein.
- Garnish with avocado slices for healthy fats.
Recipe Variations and Adjustments
black bean and corn salad recipe
Keep the recipe as is, focusing on the black beans and corn as the main ingredients.
mexican corn salad recipe
Add diced avocado, cotija cheese, and a sprinkle of chili powder for a Mexican twist.
original 3 bean salad recipe
Include kidney beans and garbanzo beans along with the black beans and corn for a hearty three-bean salad.
FAQs About This Recipe
Can I make this salad ahead of time?
Yes, this salad can be made a day in advance. Just keep the dressing separate until you're ready to serve.
How long can I store leftovers of this dish in the refrigerator?
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Is this salad suitable for meal prep?
Absolutely! This salad is great for meal prep and can be portioned out for easy lunches throughout the week.
Can I add other vegetables to this salad?
Yes, feel free to add any of your favorite vegetables, such as bell peppers or cucumbers.
Is this recipe gluten-free?
Yes, all the ingredients are naturally gluten-free, but always check labels to ensure no cross-contamination.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Black Bean and Corn Salad for its vibrant flavors and nutritional benefits. Packed with fiber and lean protein, it’s a satisfying meal that keeps you full without weighing you down. Perfect for a quick lunch or dinner, this salad is not only easy to prepare but also travel-friendly, making it an ideal choice for busy days. Enjoy the fresh ingredients and feel good about your meal choice while staying on track with your health goals!
Recipe created by Fitmate Coach; inspired by Bridget T.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"no details"
"Looks great Bridget a nice low-calorie high-protein option! Thank you for the update this is a great start to this weeks lunch/dinner goal."