Best 6 Black Bean Vegetable Salad Recipes
Welcome to the ultimate guide to crafting the perfect Black Bean Vegetable Salad! This vibrant and flavorful dish combines the goodness of black beans with a symphony of fresh vegetables, creating a tantalizing salad that's both nutritious and delectable. Whether you're seeking a light and refreshing summer salad or a hearty side dish to accompany your main course, this article will guide you through the steps of creating a black bean vegetable salad that's bursting with flavor and packed with wholesome ingredients.
Here are our top 6 tried and tested recipes!
BLACK BEAN SALAD
This salad is a kaleidoscope of color and taste - black beans, yellow corn, green peppers, and red, red tomatoes. Lime juice, garlic and jalapeno give it some punch. It can also be used as a dip with tortilla chips.
Provided by Merle Shinpoch
Categories Salad Vegetable Salad Recipes
Time 20m
Yield 12
Number Of Ingredients 12
Steps:
- In a large bowl, combine the black beans, corn, green onions, jalapeno peppers, bell pepper, avocado, pimentos, tomatoes, cilantro, lime juice, and Italian dressing. Season with garlic salt. Toss, and chill until serving.
Nutrition Facts : Calories 159 calories, Carbohydrate 24.2 g, Fat 6.3 g, Fiber 5.7 g, Protein 5 g, SaturatedFat 0.9 g, Sodium 561.9 mg, Sugar 5 g
BLACK BEAN SALAD
Provided by Food Network Kitchen
Categories side-dish
Time 16m
Yield 4 to 6 servings
Number Of Ingredients 16
Steps:
- Make the dressing: Smash the garlic clove, sprinkle with a pinch of the salt, and, with the flat side of a large knife, mash and smear the mixture to a coarse paste. Whisk the garlic paste, lime juice, salt and chili powder together in a bowl. Gradually whisk in the olive oil, starting with a few drops and then adding the rest in a steady stream.
- For the salad: Cook the corn, bell pepper, and onions in the olive oil until beginning to brown over medium-high heat in a skillet. Toss in the black beans and cook until warm. Add the dressing and toss to coat evenly. Adjust seasoning with salt and pepper. Remove from the heat and gently fold in the tomatoes, avocado, and cilantro. Serve.
BLACK BEAN VEGETABLE SALAD
WHEN I had a large vegetable garden, I had fun creating recipes, depending on what was ready for picking. I've found this salad complements meat or fish entrees and can be served even if you have another vegetable as a side dish. -Mildred Sherrer, Bay City , Texas
Provided by Taste of Home
Categories Lunch
Time 15m
Yield 8 servings.
Number Of Ingredients 12
Steps:
- In a large bowl, combine the first five ingredients. In a small bowl, whisk the dressing ingredients. Pour over vegetables; toss to coat. Cover and refrigerate for at least 2 hours before serving.
Nutrition Facts : Calories 180 calories, Fat 7g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 403mg sodium, Carbohydrate 26g carbohydrate (4g sugars, Fiber 5g fiber), Protein 5g protein.
BEAN AND VEGETABLE SALAD
"This medley of beans won the enthusiastic approval of my husband, who says he'll eat low-fat, low-cholesterol food only if ti tastes really good," relates Bonnie McKinsey from Greenville, South Carolina. "The peas and corn add crunch and color."
Provided by Taste of Home
Categories Lunch
Time 15m
Yield 10 servings.
Number Of Ingredients 12
Steps:
- In a large bowl, combine the first seven ingredients. In a small bowl, combine the vinegar, oil, garlic, salt and pepper until blended. Pour over bean mixture; toss gently to coat. Cover and refrigerate for at least 4 hours.
Nutrition Facts : Calories 176 calories, Fat 4g fat (0 saturated fat), Cholesterol 0 cholesterol, Sodium 358mg sodium, Carbohydrate 30g carbohydrate (0 sugars, Fiber 8g fiber), Protein 7g protein. Diabetic Exchanges
EASY BLACK BEAN SALAD
This is a really good lower fat version of a black bean salad I found in a magazine. It is really easy to make!
Provided by jconway520
Categories Black Beans
Time 1h5m
Yield 6 serving(s)
Number Of Ingredients 10
Steps:
- Make the dressing first, and let it sit while you are rinsing the beans, chopping the tomatoes etc.
- Once all the veggies are combined, drizzle the dressing over it.
- Cover and refrigerate for one hour.
QUINOA BLACK BEAN AND VEGETABLE SALAD
Make and share this Quinoa Black Bean and Vegetable Salad recipe from Food.com.
Provided by Canadian_in_the_Bay
Categories One Dish Meal
Time 55m
Yield 8 serving(s)
Number Of Ingredients 16
Steps:
- Prepare quinoa with water and let cool.
- Chop all the vegetables and toss with the quinoa and black beans.
- Place lime juice, lime rind, salt, garlic, olive oil, and cilantro in a bowl and whisk it until blended then pour it over the salad and toss.
- Serve cold.
Nutrition Facts : Calories 236.2, Fat 10.7, SaturatedFat 1.5, Sodium 157.8, Carbohydrate 29, Fiber 6.4, Sugar 3.3, Protein 7.4
Tips:
- Use Fresh Ingredients: Opt for fresh, ripe vegetables to ensure the best flavor and texture in your salad.
- Variety is Key: Don't stick to just a few veggies; incorporate a mix of colors, textures, and flavors for a more interesting salad.
- Don't Overcook the Vegetables: Steaming or lightly sautéing the vegetables helps retain their crispness and nutrients.
- Make Your Own Dressing: Store-bought dressings can be high in unhealthy fats and additives. Make your own simple dressing using olive oil, vinegar, herbs, and spices.
- Add Some Protein: For a more filling salad, add a protein source such as grilled chicken, fish, tofu, or beans.
- Experiment with Different Grains: Instead of lettuce, try using grains like quinoa, brown rice, or farro as the base of your salad.
- Add Some Crunch: Incorporate nuts, seeds, or crispy vegetables like bell peppers or radishes for added texture.
- Serve Immediately: Salads are best enjoyed fresh. For optimal flavor and texture, serve them soon after preparation.
Conclusion:
With its vibrant colors, diverse flavors, and endless variations, the black bean vegetable salad is a versatile dish that can be enjoyed as a light lunch, a refreshing side dish, or a satisfying main course. Whether you're a seasoned salad enthusiast or just starting to explore the world of healthy eating, this salad offers a delicious and nutritious option that will tantalize your taste buds and nourish your body. So, gather your ingredients, put on your apron, and let's create a delightful black bean vegetable salad that will become a staple in your culinary repertoire!
Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...
Check it out »
You'll also love