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corn and black bean salad
Author: Laurel Braun

Mexican Corn and Black Bean Salad

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This is my favourite quick and healthy side dish when I'm making Mexican food and need to get some veggies on the table. It's an all-purpose, delicious and robust salad that's perfect in those hot summer months and perfect for leftovers!
Prep Time: 10 minutes
Cook Time: 6 minutes
Total Time: 16 minutes
Course: Salad, Sauces, Dips, and Spreads, Side Dish
Cuisine: Mexican
Servings: 5 as a side
Calories: 274 kcal

Ingredients

Jalapeño Lime Dressing
  • 1 tsp cumin seeds, or ½ tsp ground
  • ¼ cup extra-virgin olive oil
  • ¼ cup lime juice, from 2 limes
  • ½ small jalapeño, seeded, pith removed, and minced
  • ½ tsp kosher salt
Roasted Corn and Black Bean Salad
  • 1 tbsp extra-virgin olive oil
  • 1 small red onion, thinly sliced
  • 1 cup frozen corn, or 1-2 cobs fresh1
  • ½ tsp kosher salt, divided and more to taste
  • 2 cups cooked black beans, (about one 19 oz can2) drained and rinsed
  • 2 cups fresh tomatoes, chopped (3 roma or 1 pint cherry)
  • ¼ cup chopped cilantro, optional
  • dressing

Equipment

  • mortar and pestal or spice grinder
  • medium skillet

Method

  1. In a medium dry skillet, toast the cumin seeds over medium-low heat until fragrant and lightly toasted (but not browned). Add the cumin seed to a mortar and pestal and crush to a powder.
  2. Add the freshly ground cumin to a small bowl along with the extra-virgin olive oil, lime juice, jalapeño, and salt. Stir well to incorporate and set aside.
  3. Preheat the same skillet you used above and add a tbsp of olive oil and the thinly sliced red onion. Turn the heat up to medium or medium-high to brown and cook the red onion (~2 minutes).
  4. Add the corn and half the salt and continue cooking to brown for another 2-3 minutes. Remove from the heat and place in a large bowl.
  5. In the same bowl as the corn and red onion, stir in the drained and rinsed black beans, cilantro, chopped tomatoes, and the rest of the salt. Add in 1 diced avocado if desired. Stir to combine before tossing with the dressing. Cover and refrigerate for 2-3 hours before serving if possible to allow the flavours to mingle.

Nutrition

Calories: 274kcal | Carbohydrates: 31g | Protein: 8g | Fat: 14g | Sodium: 480mg | Potassium: 609mg | Fiber: 8g | Sugar: 4g | Vitamin A: 549IU | Vitamin C: 31mg | Calcium: 42mg | Iron: 3mg

Notes

Fresh Corn: Either de-cob the corn first and add in place of the frozen corn to the skillet OR remove the husk and grill directly on a BBQ or grill until browned, then de-cob into the bowl with the rest of the ingredients.
Black Beans: 2 cups of cooked black beans is approximately the yield from one 19 oz can of black beans. Black turtle beans are my favourite!
Avocado: Add one avocado, diced, to the salad if desired.