High Protein Fresh Bean and Corn Salad
Bursting with vibrant colors and fresh flavors, this High Protein Fresh Bean and Corn Salad is a nutritional powerhouse that’s perfect for busy weeknights or potluck gatherings. Featuring crisp blanched green beans, tender black beans, sweet corn kernels, juicy cherry tomatoes, and tangy red onion, this salad is as satisfying as it is healthy. A zesty lime-cumin dressing ties it all together, while fresh cilantro adds a hint of herbal brightness. With just 15 minutes of prep time, this protein-packed salad offers a quick, wholesome option for anyone seeking a refreshing meal or side dish. Ideal for vegetarians, it’s gluten-free and loaded with fiber, making it a deliciously guilt-free recipe to add to your rotation!
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Recipe Information
Ingredients
- 250 grams fresh green beans
- 400 grams cooked black beans
- 200 grams sweet corn kernels
- 150 grams cherry tomatoes
- 1 small red onion
- 15 grams fresh cilantro leaves
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons lime juice
- 1 teaspoon ground cumin
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Bring a large pot of water to a boil and blanch the fresh green beans for 2 minutes. Then, transfer them to an ice bath to cool completely. Once cooled, drain them and cut them into bite-sized pieces.
If using canned black beans, rinse and drain well. Otherwise, ensure your cooked black beans are cooled and ready to use.
Cook or thaw the sweet corn kernels. If using frozen corn, thaw by running under warm water and drain well.
Cut cherry tomatoes into halves. Peel the red onion and chop it finely.
Chop the fresh cilantro leaves roughly, leaving a few whole leaves for garnish.
In a large serving bowl, combine the blanched green beans, black beans, corn, cherry tomatoes, red onion, and chopped cilantro.
In a small bowl, whisk together the extra-virgin olive oil, lime juice, ground cumin, salt, and black pepper to make the dressing.
Pour the dressing over the bean mixture and toss gently to combine all the ingredients thoroughly.
Taste and adjust seasoning if necessary.
Garnish with the reserved cilantro leaves before serving and enjoy your refreshing high-protein fresh bean and corn salad!
Nutrition Facts
Calories |
1234 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.0 g | 60% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2433 mg | 106% | |
| Total Carbohydrate | 174.0 g | 63% | |
| Dietary Fiber | 53.4 g | 191% | |
| Total Sugars | 31.9 g | ||
| Protein | 49.8 g | 100% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 289 mg | 22% | |
| Iron | 14.7 mg | 82% | |
| Potassium | 3166 mg | 67% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
