Black Bean Salad
Ingredients:
- 1½ cups cooked black beans, about 1 standard 15-oz can, rinsed & drained
- ½ cup corn, about ⅓ of a standard 15-oz can, rinsed & drained
- 1 Roma tomato, finely diced
- ¼ cup red onion, finely diced
- ¼ cup fresh parsley, chopped
- ½ jalapeño, minced
- 1 garlic clove, small, pressed
- 2 tbsp olive oil
- 2 tbsp fresh lime juice
- ½ tsp ground cumin
- ¼ tsp paprika
- ¼ tsp black pepper, freshly ground
- ½ tsp salt, to taste
Method:
Start Cooking- Add beans, corn, tomato, onion, parsley, and jalapeño to a bowl.
- In a small cup, whisk olive oil, lime juice, garlic, cumin, paprika, black pepper, and salt.
- Pour dressing over the salad and toss gently.
- Adjust salt or lime if needed. Let rest 20 – 30 minutes at least before serving. Bon appétit.
Notes:
- Rinse the diced onion under cold water if you want a softer bite.
- Roma tomatoes work best here because they’re firm and not watery.
- If the salad tastes flat, it almost always needs a pinch more salt or another squeeze of lime.
- Use halved cherry tomatoes for a brighter, more colorful look.
- Slice the red onion into thin julienne strips instead of dicing for a prettier presentation.
- Add diced bell pepper or shredded lettuce for extra crunch.
- Use more tomato if you like it fresher and brighter.
- Add a little extra corn if you prefer a sweeter salad.
- Sprinkle in chili flakes if you want more heat.
- Enjoy this naturally high in fiber and plant-based protein salad just as it is, straight from the bowl.
- Perfect for tea time, potlucks, or easy everyday meals.
- Serve as a fresh dip with tortilla chips.
- Finish with sliced avocado before serving.
- It pairs beautifully with grilled chicken, fish, or warm pita.
- It holds up well in the fridge for up to 3–4 days, making it an easy grab-and-go lunch for busy weekdays.
Nutrition:
FROM THE PANTRY
Black beans
WHY WE LOVE IT
A nutritional powerhouse packed with fiber, plant-based protein, and essential minerals like iron and magnesium, black beans have a mild, earthy flavor that absorbs citrus and fresh herbs beautifully, and they’re widely available canned for quick, nutritious meals served hot or cold.
A LITTLE STORY
Black beans are far more than a simple pantry staple. Cultivated in the Americas for over 7,000 years, they were a cornerstone of ancient Maya and Aztec cooking before Spanish explorers introduced them to Europe in the 15th century, eventually spreading them across Africa and Asia.
DID YOU KNOW?
Often called turtle beans because of their shiny, shell-like skin, black beans are actually deep purple in color. That natural pigment comes from anthocyanins, the same antioxidants found in many dark berries. And while dried black beans can last for years when stored properly, using them within two years gives the best texture and flavor.
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