Best 7 South West Salad With Corn And Black Beans Recipes
Embark on a culinary journey to the heart of the Southwest with a delectable salad recipe that harmonizes vibrant flavors and wholesome ingredients. This tantalizing dish bursts with the freshness of sweet corn, the earthy richness of black beans, and the crisp allure of bell peppers, all enveloped in a zesty dressing that captures the spirit of the region. Get ready to tantalize your taste buds with a symphony of textures and flavors as we guide you through the steps of creating this Southwest salad, a feast for the senses that's perfect for a light and refreshing meal or as a vibrant side dish.
Check out the recipes below so you can choose the best recipe for yourself!
COWBOY CAVIAR
Beautiful, easy, inexpensive, vegetarian, satisfying.
Provided by Katie Workman
Categories Side Dish
Time 15m
Number Of Ingredients 9
Steps:
- Make the dressing: In a small container, combine the lemon or lime juice, olive oil, salt and pepper, and chili pepper.
- Make the salad: In a large bowl, combine the beans, corn, onions, and peppers. Shake up the dressing, pour it over the salad and toss to combine.
- If you want to serve it right away, gently mix in the avocado. If you have time, this salad is better if you make it a day ahead, refrigerate it, and then just add the avocado right before serving.
Nutrition Facts : Calories 146 kcal, Carbohydrate 13 g, Protein 2 g, Fat 11 g, SaturatedFat 2 g, Sodium 68 mg, Fiber 4 g, Sugar 3 g, ServingSize 1 serving
SOUTHWEST BLACK BEAN AND CORN SALAD RECIPE
Steps:
- Gather the ingredients.
- In a large mixing bowl, combine beans, corn, pepper, tomatoes, onion, and cilantro, and gently toss.
- In a separate small bowl, whisk together lime juice, olive oil, sea salt, and cayenne pepper until well combined.
- Pour dressing over beans mixture and gently toss to combine well and coat all of the bean salad ingredients.
- Gently fold in diced avocado just until well dispersed. If avocado is too soft and fragile, you can also just place the avocado on top of individual portions. If you have some extra time, this black bean salad recipe is best prepared a few hours before servings so that you can chill it in the refrigerator (for at least an hour) to allow all those great Southwest flavors to mingle and fully develop.
Nutrition Facts : Calories 494 kcal, Carbohydrate 74 g, Cholesterol 0 mg, Fiber 27 g, Protein 24 g, SaturatedFat 2 g, Sodium 1474 mg, Sugar 5 g, Fat 14 g, ServingSize about 6 servings, UnsaturatedFat 0 g
SOUTH-WEST SALAD WITH CORN AND BLACK BEANS
A recipe from the book of Splenda. I tried it and it's quite yummy. I omitted the green peas so I used 1 cup of chickpeas. I also omitted the cumin, and fresh coriander.
Provided by Boomette
Categories Black Beans
Time 10m
Yield 8 serving(s)
Number Of Ingredients 16
Steps:
- In a large bowl, put black beans, corn, chickpeas, peas, olives, peppers, onion and jicama.
- In a small bowl, whisk together the vinegar, olive oil, splenda, garlic, cumin, salt and dried red pepper. Pour on the salad and stir to coat well. Add coriander and stir again.
- Put in the fridge at least 1 hour before serving. It will be good in the fridge for many days.
Nutrition Facts : Calories 194.2, Fat 6.9, SaturatedFat 1, Sodium 202.1, Carbohydrate 28.3, Fiber 6.8, Sugar 1.8, Protein 7
BLACK BEAN AND CORN SALAD
For a light lunch, try Rachael Ray's Black Bean and Corn Salad recipe from 30 Minute Meals on Food Network. A touch of cumin adds savory warmth to this dish.
Provided by Rachael Ray : Food Network
Categories side-dish
Time 25m
Yield 4 servings
Number Of Ingredients 9
Steps:
- Combine all ingredients in a bowl. Let stand at least 15 minutes for corn to fully defrost and flavors to combine, then toss and serve. The corn will also place a quick-chill on this easy side-salad as it defrosts -- no need to refrigerate!
Nutrition Facts : Calories 257 calorie, Fat 8 grams, SaturatedFat 1 grams, Cholesterol 0 milligrams, Sodium 477 milligrams, Carbohydrate 37 grams, Fiber 10 grams, Protein 9 grams, Sugar 4 grams
SOUTHWESTERN CORN AND BLACK BEAN SKILLET
A simple Southwest corn and black bean skillet that goes well with tacos, enchiladas, fish, and even burgers.
Provided by Soup Loving Nicole
Categories Side Dish Vegetables Corn
Time 30m
Yield 8
Number Of Ingredients 9
Steps:
- Combine corn, bell pepper, jalapeno, onion, lime juice, chili powder, salt, and pepper in a bowl. Stir until evenly combined.
- Heat a large skillet over medium-high heat. Add corn mixture and cook until onion has softened, about 6 minutes. Stir in black beans and cook for 2 minutes more. Remove from heat and sprinkle cilantro over the top.
Nutrition Facts : Calories 95.4 calories, Carbohydrate 19.1 g, Fat 0.8 g, Fiber 5.5 g, Protein 4.9 g, SaturatedFat 0.1 g, Sodium 238.1 mg, Sugar 2.2 g
CORN AND BLACK BEAN SALAD
This colorful, crunchy black bean and corn salad is chock-full of easy-to-swallow nutrition that all ages will love. Try it with a variety of summer entrees, or as a wholesome salsa! -Krista Frank, Rhododendron, Oregon
Provided by Taste of Home
Categories Lunch Side Dishes
Time 15m
Yield 8 servings.
Number Of Ingredients 14
Steps:
- In a large bowl, combine the first 6 ingredients. In a small bowl, whisk dressing ingredients; pour over corn mixture and toss to coat. Cover and refrigerate at least 1 hour. Stir before serving. Serve with a slotted spoon.
Nutrition Facts : Calories 142 calories, Fat 4g fat (0 saturated fat), Cholesterol 0 cholesterol, Sodium 326mg sodium, Carbohydrate 21g carbohydrate (8g sugars, Fiber 4g fiber), Protein 4g protein. Diabetic Exchanges
SOUTHWESTERN BEAN SALAD
My daughter gave me the recipe for this hearty, zippy salad. I've used it many times and received compliments. When it comes to bean salad, most people think of the sweet three-bean variety, so this is a nice surprise. - Lila Jean Allen, Portland, Oregon
Provided by Taste of Home
Categories Lunch
Time 10m
Yield 10 servings.
Number Of Ingredients 14
Steps:
- In a large bowl, combine the beans, celery, onion, tomato and corn. In a small bowl, combine the salsa, oil, lime juice, chili powder, salt and cumin. Pour dressing over the bean mixture; toss to coat. Cover salad and chill for at least 2 hours.
Nutrition Facts : Calories 190 calories, Fat 7g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 301mg sodium, Carbohydrate 26g carbohydrate (4g sugars, Fiber 7g fiber), Protein 7g protein. Diabetic Exchanges
Tips:
- Choose fresh and flavorful ingredients: The quality of your ingredients will make a big difference in the taste of your salad. Look for ripe tomatoes, crisp cucumbers, sweet corn, and tender black beans. You can also add other vegetables that you like, such as bell peppers, onions, or zucchini.
- Use a variety of textures and flavors: This salad has a great mix of textures, from the crunchy vegetables to the soft black beans. You can also add other ingredients to add even more texture, such as nuts, seeds, or crumbled cheese.
- Don't overdress the salad: A little bit of dressing goes a long way in this salad. Too much dressing will weigh it down and make it soggy. Start with a small amount of dressing and add more to taste.
- Let the salad rest before serving: This will allow the flavors to meld and develop. If you're making the salad ahead of time, store it in the refrigerator for at least 30 minutes before serving.
Conclusion:
This Southwest salad is a delicious and refreshing dish that is perfect for summer. It is packed with fresh vegetables, black beans, corn, and a flavorful dressing. It is a great way to get your daily dose of fruits and vegetables and it is also a good source of protein and fiber. You can enjoy this salad as a main course or as a side dish. It is also a great option for potlucks and picnics.
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