Southwestern Black Bean and Corn Salad

Folded in this healthy black bean and corn salad is a creamy dressing made with yogurt, lime,  jalapeño and cilantro. Serve as a main dish, a side with grilled chicken or scoop it up with tortilla chips!

Black Bean and Corn Salad

Remember back in February when I participated in a secret recipe swap and made this scrumptious General Tso’s Slow Cooker Chicken?

Well, we’re at it again! It’s time for another Freaky Friday recipe switcharoo blog hop! Today I’m excited to reveal the recipe I chose to make from A Dish of Daily Life!

I knew that as soon as learned that I would be picking a recipe from Janelle’s blog it would be hard because we have similar preferences and we can only make one recipe for the reveal!

We both cut the fat when we can and try to stick with healthy choices, but we also agree that we should indulge in treats like this Chocolate Chip Fruit and Nut Bar every so often as well as partake in drinks for adults like this Ruby Red Cocktail!

Black Bean and Corn Salad Recipe

After spending a lot of time looking at all my choices I kept coming back to this Southwestern Black Bean and Corn Salad.

EVERY ingredient in this salad is scrumptious! The creamy salad dressing is made with yogurt instead of sour cream or mayonnaise.

Healthy and super flavorful! I adapted the original recipe which called for lime essential oil for fresh lime juice, and I forgot to add the hearts of palm!

I’ll be making this again, so the next time it won’t be left out! I also used fresh corn since I had leftovers from my Slow Cooker Corn on the Cob.

If you have access to fresh corn, then be sure to use it!

Ingredient List For Black Bean and Corn Salad Recipe

SALAD

• 2 medium ears of corn or 1 15.25 ounce can of corn
• 1 15.50 ounce can of black beans
• 1/2 medium red bell pepper or 1 cup cherry tomatoes
• 6 cups salad greens

DRESSING

• 1/2 cup plain Greek yogurt
• 2 tablespoons apple cider vinegar
• 1 jalapeño pepper, chopped
• 1/2 teaspoon cumin
• 1 1/2 limes
• salt to taste

Black Bean and Corn Salad Recipe Instructions

PREPARE DRESSING

1. In a blender or food processor pulse yogurt, apple cider vinegar, jalapeño, cumin and lime juice together.
2. Place in the refrigerator until ready to use.

SALAD

1. Clean and prepare lettuce by slicing it into bite-size pieces.
2. In a medium bowl add drained black beans, corn, and diced red peppers. Gently fold the ingredients together.
3. Spoon 2-3 tablespoons of dressing onto the salad and fold the ingredients together
4. Close your preferred method in serving this salad. 1. Place salad greens on a large platter before topping with beans 2. Divide salad among four plates and top black bean and corn mixture. 3. Gently toss all ingredients together in a large salad bowl.
5. Serve with additional dressing.

What To Serve With Black Bean And Corn Salad

We ate this for a couple of meals. First, as a side with baked chicken tenders. I also ate a bowl full during my lunch hour. Such a tasty combination!

A little crunch from the corn and peppers and a soft texture from the black beans. The dressing adds a light coating, but there is plenty to adjust to your preference if you would like.

Enjoy this salad with these options for a complete meal!

• Healthy Fish Cod Tacos – A simple meal that can be made in under 30 minutes!
• Baked Tortilla Chips – No messy grease to mess with when you bake the tortilla chips. Perfect for scooping black beans and corn!
• Garlic Butter Fish – Pan fried 20-minute recipe is the perfect main dish for black bean and corn salad.
• Perfect Hamburger Patty – Delicious and perfectly cooked hamburger patties taken to a new flavor profile with tasty beans and corn!

I know you’ll love this recipe as much as I do!

Several Ways To Serve Black Bean and Corn Salad

Once the black beans and corn are mixed I like to serve this salad over a bed of lettuce. Another way to serve is the traditional style where the salad, bean mix and salad are mixed together.

I have also mixed up the ingredient list to include cherry tomatoes in place of the red bell pepper slices depending on what is in my refrigerator!

Both ways are equally delicious! Let me know how you prepare and serve this salad.

Black Bean and Corn Salad Recipe

This black bean and corn salad is for a light lunch or side dish to a main dish. Homemade flavorful dressing is lower in fat with the Greek yogurt.

5 from 19 votes

Print Pin Rate

Course: Salad

Cuisine: American

Keyword: salad, side dish

Prep Time: 10 minutes minutes

Cook Time: 10 minutes minutes

Total Time: 20 minutes minutes

Servings: 4 servings

Calories: 389kcal

Author: Sandra Shaffer

Ingredients

• SALAD
• 2 medium ears of corn or 1 15.25 ounce can of corn drained
• 1 15.50 ounce can of black beans drained and rinsed
• 1/2 medium red bell peppers chopped or 1 cup of cherry tomatoes
• 6 cups salad greens I used mixed greens with baby spinach
• DRESSING
• 1/2 cup plain Greek yogurt
• 2 tablespoons apple cider vinegar
• 1 jalapeño pepper chopped
• 1/2 teaspoon cumin
• 1 ounce about 1 1/2 limes freshly squeezed
• salt to taste

Instructions

• DRESSING
• In a blender or processor pulse yogurt, apple cider vinegar, jalapeño, cumin and lime juice together.

SALAD

• In a medium bowl mix corn, black beans and red pepper (or tomatoes) together.
• Spoon 2-3 tablespoons of dressing onto the salad and fold ingredients together.
• Place salad greens on a large platter or divide among four plates and top black been and corn mixture on top of the greens.
• Serve with additional dressing.

Notes

adapted from A Daily Dish of Life

Nutrition

Serving: 1g | Calories: 389kcal | Carbohydrates: 69g | Protein: 21g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 5g | Cholesterol: 3mg | Sodium: 257mg | Fiber: 16g | Sugar: 11g

Disclaimer

Please note that the nutritional information provided are guidelines and may vary based on the brand of products used. For your specific nutritional goals use My Fitness Pal or Verywell Fit recipe calculators. All content within this site is not intended as medical diagnosis or treatment and should not be considered a substitute for professional medical expertise.

You also might enjoy this Grilled Ginger-Sesame Chicken Salad

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