Best 6 Very Low Fat Black Bean And Corn Salad Recipes
Black bean and corn salad is a refreshing and flavorful dish that is perfect for summer gatherings, potlucks, or a light lunch. With its vibrant colors and combination of sweet corn, hearty black beans, crisp vegetables, and a tangy dressing, this salad is both visually appealing and packed with nutrients. The key to a great black bean and corn salad lies in selecting fresh, high-quality ingredients and using a well-balanced dressing that enhances the flavors without overpowering them. Whether you prefer a classic vinaigrette or a creamy avocado-based dressing, there are endless possibilities to create a delicious and healthy black bean and corn salad.
Check out the recipes below so you can choose the best recipe for yourself!
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
CORN AND BLACK BEAN SALAD
This one bowl, easy-mix bean salad comes together in just 15 minutes, and pairs well with grilled entrees and Tex-Mex menus.
Categories Side Dish
Time 1h15m
Yield 10
Number Of Ingredients 10
Steps:
- In small bowl, stir together dressing, pepper, cilantro, red pepper, and cumin. Set aside.
- In large bowl, mix remaining ingredients. Toss with dressing to coat. Cover; refrigerate for at least 1 hour or overnight to blend flavors. Just before serving, stir mixture to coat beans and corn with dressing.
Nutrition Facts : Calories 130, Carbohydrate 24 g, Cholesterol 0 mg, Fiber 7 g, Protein 6 g, SaturatedFat 0 g, ServingSize 1 Serving, Sodium 70 mg, Sugar 4 g, TransFat 0 g
BLACK BEAN AND CORN SALAD I
This bright, simple salad is a great pot luck dish, or a great main dish served with tortillas or cornbread. Depending on your family's tastes, red peppers can be all sweet bell peppers, or can be a combination of sweet and hot peppers. Keeps well for several days.
Provided by Bonnie Moore
Categories Salad Vegetable Salad Recipes Corn Salad Recipes
Time 12h15m
Yield 6
Number Of Ingredients 10
Steps:
- In a small bowl, mix together vinaigrette, seasoned pepper, cilantro, cayenne pepper, and cumin. Set dressing aside.
- In a large bowl, stir together beans, corn, onion, green onions, and red bell pepper. Toss with dressing. Cover, and refrigerate overnight. Toss again before serving.
Nutrition Facts : Calories 304.2 calories, Carbohydrate 49.5 g, Fat 8.5 g, Fiber 10.9 g, Protein 11.7 g, SaturatedFat 0.9 g, Sodium 1083.9 mg, Sugar 6.2 g
BLACK BEAN AND CORN SALAD II
This salad is very colorful and includes a very tasty lime dressing.
Provided by Jen
Categories Salad Vegetable Salad Recipes Corn Salad Recipes
Time 25m
Yield 6
Number Of Ingredients 12
Steps:
- Place lime juice, olive oil, garlic, salt, and cayenne pepper in a small jar. Cover with lid, and shake until ingredients are well mixed.
- In a salad bowl, combine beans, corn, avocado, bell pepper, tomatoes, green onions, and cilantro. Shake lime dressing, and pour it over the salad. Stir salad to coat vegetables and beans with dressing, and serve.
Nutrition Facts : Calories 390.8 calories, Carbohydrate 35.1 g, Fat 24.5 g, Fiber 12.2 g, Protein 10.5 g, SaturatedFat 3.3 g, Sodium 829.7 mg, Sugar 4.1 g
VERY LOW-FAT BLACK BEAN AND CORN SALAD
As we all know, summertime is on its way and I have been looking for some lower fat and healthy recipes. Here is a wonderful looking one that I found on a web site called all-healthy.com.
Provided by Gingerbear
Categories Lunch/Snacks
Time 20m
Yield 8 serving(s)
Number Of Ingredients 9
Steps:
- Mix all ingredients and chill overnight.
- Spoon out 1/2 servings as needed.
BLACK BEAN AND CORN SALAD
Dial the heat up or down by choosing mild, medium or hot salsa. Serve this colorful salad with grilled burgers, meats, chops or chicken.
Provided by Betty Crocker Kitchens
Categories Side Dish
Time 10m
Yield 4
Number Of Ingredients 7
Steps:
- Cook corn according to package directions. Rinse with cold water until completely chilled; drain well.
- In medium bowl, mix all ingredients except lettuce. Place lettuce leaf on each of 4 salad plates. Top with bean mixture.
Nutrition Facts : Calories 150, Carbohydrate 34 g, Cholesterol 0 mg, Fiber 8 g, Protein 9 g, SaturatedFat 0 g, ServingSize 1 Serving, Sodium 410 mg
Tips:
- Choose ripe and fresh ingredients: Using ripe and fresh vegetables and fruits will ensure the best flavor and texture in your salad.
- Drain and rinse canned beans and corn: This will help to remove excess sodium and starch, resulting in a lighter and more flavorful salad.
- Chop vegetables and fruits evenly: This will help them to cook evenly and absorb the dressing better.
- Use a light dressing: A light dressing will help to keep the salad light and refreshing. You can use a simple vinaigrette, a citrus-based dressing, or a non-fat yogurt dressing.
- Add some herbs or spices: Herbs and spices can add a lot of flavor to a salad. Some good options include cilantro, parsley, basil, cumin, or chili powder.
- Chill the salad before serving: Chilling the salad will help to make it more refreshing and flavorful.
Conclusion:
This black bean and corn salad is a healthy and delicious side dish that is perfect for summer gatherings. It is packed with nutrients and is a good source of fiber, protein, and vitamins. The salad is also low in fat and calories, making it a great choice for those looking to maintain a healthy weight. With its vibrant colors and refreshing flavors, this salad is sure to be a hit at your next potluck or barbecue.
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