Healthy Black Bean Salad

Eleanor Craig

This Healthy Black Beans Salad has become my go-to salad for summer BBQ get-togethers with friends and family.

4.5 from 2 votes

Print Recipe Pin Recipe

Prep Time 15

Total Time 15

Course Salad

Cuisine American, Caribbean

Servings servings

Calories 217 kcal

Equipment

Medium mixing bowl
Whisk
Colander (for draining and rinsing beans)
Sharp Chef’s Knife
Cutting board
Small jar with lid (for make-ahead dressing storage)

Ingredients

1 teaspoon Dijon mustard 5ml
2 tablespoons apple cider vinegar 30ml
2 tablespoons vegetable oil 30ml
1 can black beans 15 oz / 425g, drained and rinsed
1 ¾ cups frozen corn kernels 10 oz / 285g, thawed
1 medium red bell pepper ribs and seeds removed, finely diced, about 1 cup / 150g
2 stalks green onions (scallions) thinly sliced
½ teaspoon coarse salt plus more to taste
¼ teaspoon freshly ground black pepper plus more to taste

Instructions

In a medium bowl, whisk together the Dijon mustard and cider vinegar until smooth. Slowly drizzle in the vegetable oil while whisking constantly to form a stable emulsion.
1 teaspoon Dijon mustard, 2 tablespoons apple cider vinegar, 2 tablespoons vegetable oil
Add the drained and rinsed black beans, thawed corn kernels, diced red bell pepper, and sliced green onions to the bowl.
1 can black beans, 1 3/4 cups frozen corn kernels, 1 medium red bell pepper, 2 stalks green onions (scallions)
Season with salt and pepper, then toss everything together until the vegetables and beans are evenly coated in the dressing. Taste and adjust seasoning — beans absorb salt, so season a touch more assertively than you think you need.
1/2 teaspoon coarse salt, 1/4 teaspoon freshly ground black pepper
If making ahead, store the dressing in a separate jar and keep the salad ingredients in an airtight container in the fridge. Toss together within 1 hour of serving. Let the dressed salad sit at room temperature for 15 minutes before eating for the best flavour.

Notes

Storage: Keeps in an airtight container in the fridge for up to 2 days. Bell pepper softens noticeably by day 3 — eat before then for best texture.

Make-ahead: Store the dressing separately in a small jar and toss with the salad within an hour of serving for the crispest results.

Substitutions: Swap vegetable oil for extra-virgin olive oil for richer flavour. Use fresh corn cut from the cob in summer. Swap red bell pepper for orange or yellow for equal sweetness.

Serving tip: Let refrigerated salad sit at room temperature for 15 minutes before eating — cold beans taste dense and the dressing flavour is muted.

Pro tip: Season assertively with salt after tossing. Black beans absorb salt as they sit, so the salad will taste flat if you under-season. Always re-season with a pinch of salt just before serving.

Nutrition

Serving: 1servingCalories: 217kcalCarbohydrates: 30gProtein: 9gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 4gMonounsaturated Fat: 2gTrans Fat: 0.04gSodium: 862mgPotassium: 510mgFiber: 10gSugar: 5gVitamin A: 1029IUVitamin C: 43mgCalcium: 48mgIron: 2mg

Feedback is key!