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 Bean Tomato Corn Salad with Feta
*Cuisinicity Tip: Make sure the canned corn and black beans have no added sugar!
Servings 4
Calories 150kcal
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
I have a bag of frozen corn. I’m assuming that would work if I defrosted it and drained the liquid.
Thank you.
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
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!
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. 🙂
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!
So happy to hear it Kate! 🙂
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
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!
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!
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!
Truly my pleasure Marilyn!!
Absolutely delightful comment! Thank you John!
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. :>)
What beautiful (and true) advice! Thank you for sharing John, I love it!
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!