Corn and Black Bean Salad

Corn and Black Bean Salad Recipe from Canada

Region / culture: Canada | Preparation time: 15 minutes | Cooking time: 5 minutes | Servings: 6

Introduction

Corn and black bean salad is a delicious and nutritious dish that is perfect for summer gatherings, picnics, or as a side dish for any meal. This salad is packed with flavor and is sure to be a hit with your family and friends.

History

Corn and black bean salad is a popular dish in Mexican and Southwestern cuisine. The combination of sweet corn, hearty black beans, and fresh vegetables creates a colorful and tasty salad that is both satisfying and nutritious.

Ingredients

4 cups frozen or fresh corn kernels
2 x 16 oz (454 g) cans black beans, drained and rinsed
1 lb (454 g) tomato, (3 medium) seeded and chopped
0.25 cup chopped fresh cilantro
0.5 cup minced red onion

Cumin dressing

0.25 cup fresh lime juice
0.33 cup sherry vinegar, (or red wine vinegar)
1 tbsp dijon mustard
2 tsp ground cumin
3 tbsp canola oil

How to prepare

In a 4 to 5 qt (4.73 liter) pan, bring 2 qt of water to a boil over high heat. Add corn and cook until tender (about 5 minutes).
Drain, rinse with cold water until cool, and drain again.
In a salad bowl, stir together corn, beans, tomatoes, cilantro, and onion.

Cumin dressing

Whisk together the ingredients for the cumin dressing. Pour over vegetables and toss well.
If made ahead, cover and refrigerate until the next day

Variations

Add diced avocado or bell peppers for extra flavor and texture.
Mix in some cooked quinoa or brown rice for a heartier salad.
Top the salad with crumbled feta or cotija cheese for a creamy and tangy finish.

Cooking Tips & Tricks

To add extra flavor to the salad, you can roast the corn kernels in a skillet until they are slightly charred.

- For a spicier version of the salad, add some diced jalapenos or a pinch of cayenne pepper to the dressing.

- You can customize the salad by adding other vegetables such as bell peppers, avocado, or cucumber.

Serving Suggestions

Corn and black bean salad can be served as a side dish with grilled chicken or fish, or as a topping for tacos or burrito bowls. It can also be enjoyed on its own as a light and refreshing meal.

Cooking Techniques

The key to making a delicious corn and black bean salad is to cook the corn until it is tender but still slightly crisp. This will give the salad a nice crunch and texture. Be sure to rinse the corn with cold water after cooking to stop the cooking process and keep the kernels from becoming mushy.

Ingredient Substitutions

If you don't have fresh corn, you can use canned or frozen corn kernels instead. You can also substitute the black beans with kidney beans or chickpeas for a different flavor.

Make Ahead Tips

Corn and black bean salad can be made ahead of time and stored in the refrigerator for up to 2 days. The flavors will continue to develop as the salad sits, making it even more delicious.

Presentation Ideas

Serve the corn and black bean salad in a large bowl or on a platter garnished with extra cilantro leaves or a sprinkle of paprika for a pop of color. You can also serve the salad in individual bowls or jars for a fun and festive presentation.

Pairing Recommendations

Corn and black bean salad pairs well with grilled meats such as chicken, steak, or shrimp. It also goes well with Mexican dishes such as tacos, enchiladas, or quesadillas. For a complete meal, serve the salad with a side of rice or tortilla chips.

Storage and Reheating Instructions

Leftover corn and black bean salad can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, simply microwave the salad for a few minutes until warmed through, or enjoy it cold straight from the fridge.

Nutrition Information

Calories per serving

Each serving of corn and black bean salad contains approximately 250 calories. This salad is a nutritious and filling dish that is perfect for a light lunch or as a side dish for dinner.

Carbohydrates

Each serving of corn and black bean salad contains approximately 35 grams of carbohydrates. Carbohydrates are an important source of energy for the body and can help keep you feeling full and satisfied.

Fats

Each serving of corn and black bean salad contains approximately 8 grams of fat. The fats in this salad come from the canola oil used in the dressing, which is a healthy source of unsaturated fats.

Proteins

Each serving of corn and black bean salad contains approximately 10 grams of protein. The black beans in this salad are a great source of plant-based protein, which is important for muscle growth and repair.

Vitamins and minerals

Corn and black bean salad is a good source of vitamins and minerals, including vitamin C, vitamin K, folate, and potassium. These nutrients are important for overall health and can help support a strong immune system.

Alergens

This recipe contains no common allergens such as nuts, dairy, or gluten. However, if you have specific allergies or dietary restrictions, be sure to check the ingredients and make any necessary substitutions.

Summary

Corn and black bean salad is a nutritious and delicious dish that is packed with fiber, protein, and essential vitamins and minerals. This salad is a healthy addition to any meal and is sure to be a crowd-pleaser.

Summary

Corn and black bean salad is a delicious and nutritious dish that is perfect for summer gatherings or as a side dish for any meal. Packed with flavor and healthy ingredients, this salad is sure to be a hit with your family and friends.

How did I get this recipe?

The memory of finding this recipe for the first time is still fresh in my mind. It was many years ago, when I was just a young girl eager to learn the art of cooking from my elders. I had always been intrigued by the way my grandmother could take simple ingredients and turn them into delicious dishes that left everyone at the dinner table asking for seconds.

One hot summer day, I was visiting a friend of my grandmother's who was known for her amazing culinary skills. As soon as I walked into her kitchen, I was hit with the aroma of fresh herbs and spices that made my mouth water. I watched in awe as she effortlessly chopped vegetables and mixed together ingredients, creating dishes that looked like works of art.

As we sat down to lunch, she served a vibrant salad that immediately caught my eye. It was a colorful mix of corn, black beans, bell peppers, and avocado, tossed in a zesty lime dressing. I took one bite and was instantly hooked. The combination of flavors and textures was unlike anything I had ever tasted before.

I begged her for the recipe, and she graciously obliged. She explained how she had learned to make the salad from a friend who had traveled to Mexico and brought back the recipe. She shared with me the secret to achieving the perfect balance of sweet corn, creamy avocado, and tangy lime. I listened intently, taking mental notes and vowing to recreate the salad in my own kitchen.

When I returned home, I wasted no time in gathering the ingredients and getting to work. I carefully followed the steps I had been taught, chopping and mixing with a sense of purpose and determination. As the salad came together, I couldn't help but feel a sense of pride in my newfound culinary skills.

When I finally took a bite of the finished dish, I was transported back to that sunny kitchen where I had first tasted the salad. The flavors were just as bold and vibrant as I remembered, and I couldn't help but smile at the thought of sharing this delicious recipe with my family and friends.

Over the years, I have made this corn and black bean salad countless times, each time tweaking the recipe to make it my own. I have added my own twist with the addition of fresh cilantro and a pinch of cayenne pepper for a bit of heat. I have also experimented with different variations, swapping out the black beans for kidney beans or adding in some grilled chicken for a heartier meal.

No matter how many times I make this salad, it always brings back memories of that fateful day when I first discovered the recipe. It serves as a reminder of the power of food to bring people together and create lasting memories. And for that, I am forever grateful to the friend of my grandmother's who shared this recipe with me all those years ago.