Low Sodium Fresh Bean and Corn Salad
Bursting with vibrant color and fresh flavors, this Low Sodium Fresh Bean and Corn Salad is a wholesome, heart-healthy addition to your meal rotation. Packed with crisp green beans, sweet corn kernels, juicy cherry tomatoes, and creamy black beans, this salad offers a satisfying medley of textures and nutrients. Tossed in a zesty lime and olive oil dressing, it’s brightened further with fresh cilantro and a hint of black pepper for a light, tangy finish. Perfect for anyone watching their sodium intake, this quick and easy recipe comes together in just 25 minutes and is the ideal choice for a refreshing summer side dish, potluck favorite, or healthy lunch option.
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Recipe Information
Ingredients
- 200 grams Fresh green beans
- 200 grams Corn kernels, fresh or frozen
- 150 grams Cherry tomatoes
- 1 whole Red bell pepper
- 1 whole Cucumber
- 1 small Red onion
- 400 grams Black beans, canned
- 20 grams Fresh cilantro
- 60 ml Lime juice
- 60 ml Olive oil
- 0.5 teaspoons Ground black pepper
Instructions
Bring a pot of water to boil and add the green beans. Cook for 3-4 minutes until crisp-tender, then drain and immediately transfer to a bowl of ice water to stop the cooking process. Drain again and set aside.
If using fresh corn, cut the kernels off the cob. If using frozen corn, ensure it's thawed before using.
Halve the cherry tomatoes. Cut the red bell pepper and cucumber into bite-sized pieces. Finely chop the red onion.
Drain and rinse the canned black beans to remove any excess sodium.
In a large mixing bowl, combine the green beans, corn, cherry tomatoes, red bell pepper, cucumber, red onion, and black beans.
Chop the fresh cilantro finely and add it to the bowl.
In a small mixing bowl, whisk together the lime juice, olive oil, and ground black pepper to create the dressing.
Pour the dressing over the salad ingredients and gently toss until everything is well coated.
Allow the salad to sit for at least 10 minutes to let the flavors meld before serving.
Nutrition Facts
Calories |
1272 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.5 g | 80% | |
| Saturated Fat | 10.0 g | 50% | |
| Polyunsaturated Fat | 5.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1496 mg | 65% | |
| Total Carbohydrate | 155.3 g | 56% | |
| Dietary Fiber | 44.0 g | 157% | |
| Total Sugars | 38.9 g | ||
| Protein | 39.9 g | 80% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 347 mg | 27% | |
| Iron | 13.0 mg | 72% | |
| Potassium | 3294 mg | 70% | |
*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.
