Black Bean & Corn Salsa.
One of my favorite new healthy snacks is black bean and corn salsa.
It makes a wonderful “scoop” with tortilla chips.
It is also great all by itself as a salad or piled on top of a grilled chicken breast or fish.
It is light, healthy, crunchy, tangy, low-calorie, high-fiber, and absolutely DELISH too!
Here is how I make it, but you can surely tweak to your liking. It would be great with a bit of fresh cilantro, which I didn’t have on hand when I made this batch on Sunday. You could also switch it up with any other kind of bean you like or other veggies like cherry tomatoes or cucumbers.
Black Bean & Corn Salsa
- 1 15 oz. can black beans, drained and rinsed
- 1 1/2 cups frozen or canned corn*
- 1/2 red bell pepper, diced
- 3 stalks celery, diced
- 1/3 cup diced onion
- salt and pepper to taste
- Balsamic vinegar to taste (approx. 2 Tbsp)
Combine all vegetables in a bowl. Stir to combine. Sprinkle with salt and pepper to taste. Drizzle with Balsamic vinegar to taste.
Serve as a salsa for tortilla chips, as a salad, or as a topping for grilled chicken or fish.
Store well in airtight refrigerator container for several days.
*TIP: When we buy fresh corn on the cob in the summer, we always buy a full dozen, though we never eat all of that for the two of us. We cut the leftover off the cob, throw it in a Ziploc freezer bag, and toss it in the freezer for the winter months or times when fresh corn is not available. It is so much better than canned corn.
Cheers & Hugs,
Red Quinoa Salad with Avocado, Black Beans, and Corn.
I love legumes, and I am really growing to love quinoa. I recently tried this new salad for dinner that was so so delicious, filling, and healthy.
A one-cup serving of quinoa is packed with 9g proteins, 5g fiber, and 20g carbohydrate. Red quinoa is also rich in magnesium, manganese, copper, iron and phosphorous. It contains high quantities of lysine, an essential amino acid.
Legumes like black beans and edamame are also high in protein and fiber, and avocado is extremely nutrient dense.
To eat something that is so easy, so healthy, so pretty, and so delicious is a win-win in my book!
Are you a legume lover? Quinoa connoisseur? I’d love to hear your favorite ways to enjoy!
Red Quinoa Salad with Avocado, Black Beans & Corn
- 1 cup Red Quinoa, cooked in broth and cooled
- 1 avocado, sliced
- 1 15-oz can black beans, rinsed and drained
- 1 cup corn, frozen, roasted, or fresh off cob
- 1/4 cup Sweet Vidalia or Green Onion, chopped
- 1/2 cup edamame (optional)
- 1 lime, juiced
- Cilantro, fresh chopped, to taste
- 1 tsp. Red Wine Vinegar
- 1 Tbsp. Olive Oil
- Salt & Pepper
- Cherry tomato (optional) for garnish
Cook quinoa, and set aside to cool.
Toss vegetables together gently. Drizzle with lime juice, vinegar and oil. Season with salt, pepper and cilantro. Gently toss.
Spoon quinoa onto plate. Top with a generous scoop of vegetable salad. Garnish, as desired, with quartered cherry tomato.
Cheers & Hugs,
I love legumes!
Unfortunately – the two guys I live with – do not…
So when I had some girls over last week, it was my chance to make this black bean and edamame salad as a nice accompaniment to our chicken fajitas.
This is one of those things I will sometimes make for myself as a high protein, high fiber, nutrient rich lunch to have on hand for a few days. It holds up nicely, and the fresh cilantro really kicks it up!
You can really play with this recipe and use whatever you have or whatever you like. Mix up the beans. Marinade with YOUR favorite vinaigrette. Add YOUR favorite veggies. I daresay it is a smidge different every time I make it according to my mood or what I have on hand.
If you are a legume lover like me, I hope you will give it a try. And… share your ideas and combos too!
Black Bean & Edamame Salad
2 cans black beans, drained and rinsed
1 cup edamame beans
2 cloves garlic, finely minced
1/4 cup sliced green onions
1/4 cup finely chopped celery
1 cup chopped red, orange, and/or yellow pepper
1/4 cup fresh cilantro, finely chopped
1 Tbsp Olive Oil
3 Tbsp Red Wine Vinegar
1/2 lime, juiced
Salt & Pepper to taste
Combine all ingredients in a large bowl, mix and refrigerate for a few hours to marinade. Serve cold.
Cheers & Hugs