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Black-BeanTomato-&-Corn-Salad

Black Bean Tomato Corn Salad

Yum


15 Comments
Black Beans, corn, Feta cheese, tomato, veggies

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Such a tasty salad that is easy, quick, and very filling! Note that  there is no need to add salt to this salad because the canned beans and corn, although well rinsed, will still have residual sodium in them, and the sprinkle of feta cheese will salt it just enough! If you have the extra time, I recommend using my Simply Grilled Corn recipe! It gives the kernels that wonderful fire-roasted taste that adds so much to this salad. I like to serve this salad over mixed greens or stuff it inside a whole wheat pita for a great lunch!

Black-BeanTomato-&-Corn-Salad

Black-BeanTomato-&-Corn-Salad
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5 from 6 votes

Table of Contents

  • Black Bean Tomato Corn Salad with Feta
    • Ingredients
    • Instructions
    • Nutrition

Black Bean Tomato Corn Salad with Feta

*Cuisinicity Tip: Make sure the canned corn and black beans have no added sugar!
Course Lunch, Salad
Cuisine Mexican
Keyword black bean and corn salad with balsamic vinegar, black bean corn and tomato salad, black bean corn feta salad, black bean corn tomato salad, corn and bean salad with feta, corn and black bean salad with feta, corn black bean tomato salad, corn salad with feta, mediterranean black bean and corn salad, mediterranean corn salad
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 4
Calories 150kcal
Author Catherine Katz

Ingredients

  • 1 medium fresh tomato rinsed and chopped
  • 1 15oz can black beans, well rinsed and drained
  • 1 15 oz can corn kernels, well rinsed and drained*
  • 1 Tbsp olive oil extra virgin
  • 2 tsp balsamic vinegar
  • pinch of cumin powder
  • 2 tsp feta cheese optional
  • Black pepper

Instructions

  • Place all the ingredients in a bowl and stir gently to blend.
  • Serve over mixed greens.

Nutrition

Serving: 156g | Calories: 150kcal | Carbohydrates: 21g | Protein: 6g | Fat: 7g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 6mg | Sodium: 60mg | Potassium: 15mg | Sugar: 2g | Vitamin A: 10IU | Calcium: 50mg | Iron: 1mg

 

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Comments

  1. Amy says

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    I have a bag of frozen corn. I’m assuming that would work if I defrosted it and drained the liquid.
    Thank you.

    Reply
  2. Lindsey Kunz says

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    5 stars
    Wonderful! The colors make it visually outstanding, and the vinegar is perfect. My very favorite part is the simplicity. Thank you for sharing your gift with us

    Reply
  3. irina says

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    5 stars
    Catherine, your recipes are amazing! I heard you speak when you presented to the group of the Institute for Integrative Nutrition (IIN) students. I am finishing the program in two months and it was an honor to hear you, your husband, and your son speak. I love how beautiful, colorful this salad looks and it’s delicious taste, and nutritious ingredients. I substituted balsamic vinegar with pumpkin seed oil. I am curious to know what you think about that alternative? Thanks!

    Reply
    • Catherine Katz says

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      Hi Irina!

      I am delighted to hear that, I am so touched!

      Pumpkin seed oil is indeed superb but I would imagine you would still need a little bit of the acidity of the balsamic vinegar, just from a strictly culinary pont of view. 🙂

      Reply
  4. Kate says

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    5 stars
    I made this recipe today & it was a big hit. I didn’t make the dressing, because we don’t really like dressing. I served it with lemon wedges! So easy to make and a nice change from the Meditterranean salad I’ve been making regularly!

    Reply
    • Catherine Katz says

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      So happy to hear it Kate! 🙂

      Reply
  5. Linda Alden says

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    Catherine,
    I have used this recipe in my nutrition classes and have passed it along to those that want to taste something new. I love the simplicity of it as well as the taste! Thank you for this fun, fabulous, and simple nutritious recipe!!
    Healthy & Happy!
    Linda

    Reply
  6. Kris says

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    5 stars
    I needed a VERY quick side dish to bring to a picnic this weekend, and this was perfect! I will be making it many more times in the future!

    Reply
    • Catherine Katz says

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      YAY!!!!!! That makes me so happy Kris!!!!

      Another one which is surprisingly quick to make– albeit not AS quick as this one– but that always gets amazing praise for the 10 minutes it takes to assemble, is my Mediterranean Couscous salad because the couscous needs no cooking at all– https://cuisinicity.com/mediterranean-couscous-salad/. check it out if you need another relatively quick recipe!

      Reply
  7. Marilyn says

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    5 stars
    As I am preparing to move and cleaning out my cupboards, I found this recipe a delightful use of my almost expired canned corn and black beans. Black bean, corn and tomato salad is simple to prepare and a great combination of the sweet taste of corn, starchiness of the beans, creaminess of the cheese, and taste of cumin. I am sure this will be another quick staple recipe in my house. Thanks, again Catherine for another perfect recipe!

    Reply
    • Catherine Katz says

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      Truly my pleasure Marilyn!!

      Reply
  8. Catherine Katz says

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    Absolutely delightful comment! Thank you John!

    Reply
    • John Breeden says

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      A famous Canadian, Dr. David Suzuki, said on CBC radio one day “eat the colours of the rainbow.” And this is what I was thinking when I first saw the photo for this yummy recipe. :>)

      Reply
      • Catherine Katz says

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        What beautiful (and true) advice! Thank you for sharing John, I love it!

        Reply
  9. John Breeden says

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    5 stars
    This salad recipe is both appetizing in appearance and deliciously good. I am recovering from a seasonal cold and discovered a new and healthy comfort food. Feeling the health returning with each bite!

    Reply

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