Black Bean Summer Salad (No-Cook, 30 Minutes)
The black bean salad adds a new dimension to your salads, offering something higher in protein. These are great flavours and crunchy and fresh for a summer day.
Equipment
- Large mixing bowl
- Sharp Chef’s Knife
- Cutting board
- Citrus juicer or reamer
- Colander
- Clean kitchen towel (for drying beans)
Ingredients
- 4 cans black beans 15-ounce / 425g, drained and rinsed (about 6 cups / 960g drained weight)
- 1 large tomato ripe, diced (about 200g)
- 1 large bell pepper any colour, diced (about 200g)
- 2 cups frozen corn kernels thawed (300g) — or kernels cut from 2 ears fresh corn, blanched for 2 minutes and cooled
- 1 cup red onion finely diced (150g)
- 2 medium jalapeños seeded and finely diced (about 50g total)
- 4 medium limes juiced (about ½ cup / 120ml fresh lime juice)
- 1 cup fresh cilantro loosely packed, roughly chopped (about 30g)
- 1 tablespoon ground cumin
- 1 teaspoon coarse sea salt plus more to taste (reduce further if using non-rinsed canned beans)
- ¼ teaspoon cayenne pepper or to taste (increase to ½ teaspoon for more heat)
- 1 tablespoon extra-virgin olive oil
Instructions
- Drain and rinse the black beans thoroughly, then spread them on a clean kitchen towel for a few minutes to remove excess moisture. In a large mixing bowl, combine the beans, diced tomato, bell pepper, corn kernels, red onion, and jalapeños.4 cans black beans, 1 large tomato, 1 large bell pepper, 2 cups frozen corn kernels, 1 cup red onion, 2 medium jalapeños
- Add the lime juice, olive oil, cumin, salt, and cayenne. Toss everything together until well combined. Fold in the chopped cilantro and give the salad one final gentle stir.4 medium limes, 1 cup fresh cilantro, 1 tablespoon ground cumin, 1 teaspoon coarse sea salt, 1/4 teaspoon cayenne pepper, 1 tablespoon extra-virgin olive oil
- Cover and refrigerate for at least 30 minutes to let the flavours meld. Taste and adjust salt, lime juice, and cayenne before serving. Best eaten the same day, but keeps refrigerated in a sealed container for up to 2 days.
Notes
Storage: Refrigerate in an airtight container for up to 2 days. The texture of the peppers and corn will soften by day two but the flavour improves overnight.
Make-Ahead: Mix everything except the tomato and cilantro up to 24 hours in advance. Add tomato and cilantro within an hour of serving to keep them fresh.
Substitutions: Canned corn (drained and patted dry) works in place of fresh or frozen corn. For less heat, use one jalapeño and reduce cayenne to a pinch. If cilantro tastes soapy, substitute flat-leaf parsley with a teaspoon of dried oregano.
Freezing: Not recommended — the fresh vegetables become mushy after thawing.
Pro Tip: Roll each lime firmly on the counter before cutting and juicing. This breaks down the internal membranes and yields significantly more juice, which is critical since the lime is the entire dressing. Also, always dry your rinsed beans on a kitchen towel — wet beans dilute the lime dressing and leave a watery pool at the bottom of the bowl.
Serving Suggestion: Serve alongside grilled chicken, steak, or fish tacos. It also works scooped up with tortilla chips as a chunky salsa or spooned over cilantro-lime rice for a quick weeknight bowl.
Nutrition
Serving: 1servingCalories: 268kcalCarbohydrates: 49gProtein: 15gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 1197mgPotassium: 903mgFiber: 18gSugar: 5gVitamin A: 1084IUVitamin C: 52mgCalcium: 104mgIron: 5mg
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