Mediterranean Diet Corn and Black Bean Salad
Bright, refreshing, and packed with nutrients, this Mediterranean Diet Corn and Black Bean Salad is a vibrant addition to your meal repertoire. Featuring tender black beans, sweet corn kernels, crisp cucumbers, and juicy cherry tomatoes, this recipe is bursting with color and flavor. Fresh parsley and a zesty dressing of extra-virgin olive oil, lemon juice, and red wine vinegar elevate the dish with Mediterranean flair, while a dash of ground cumin adds warmth and depth. Ready in just 15 minutes, this no-cook, plant-based salad is perfect for busy weeknights, picnics, or as a healthy side dish. Serve it chilled or at room temperature for a light, refreshing option that embodies the essence of wholesome eating with Mediterranean-inspired goodness.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 15 oz can canned black beans
- 1.5 cups corn kernels
- 1 medium red bell pepper
- 1 cup cherry tomatoes
- 0.5 small red onion
- 1 medium cucumber
- 0.5 cup fresh parsley
- 3 tablespoons extra-virgin olive oil
- 3 tablespoons fresh lemon juice
- 1 tablespoon red wine vinegar
- 1 teaspoon ground cumin
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse and drain the black beans thoroughly and transfer them to a large mixing bowl.
Cut the red bell pepper into small dice and add it to the bowl with the black beans.
Halve the cherry tomatoes and add them to the bowl.
Finely chop the red onion and add it to the salad mixture.
Peel the cucumber, remove the seeds, and chop it into small pieces. Add it to the bowl.
Chop the fresh parsley and mix it into the salad for added flavor and color.
In a small bowl, whisk together the extra-virgin olive oil, lemon juice, red wine vinegar, ground cumin, salt, and black pepper to make the dressing.
Pour the dressing over the salad ingredients and toss everything together gently until well combined.
Let the salad sit for at least 5 minutes to allow the flavors to meld. Serve chilled or at room temperature.
Nutrition Facts
Calories |
1290 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.6 g | 61% | |
| Saturated Fat | 6.9 g | 34% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2740 mg | 119% | |
| Total Carbohydrate | 181.1 g | 66% | |
| Dietary Fiber | 55.5 g | 198% | |
| Total Sugars | 32.2 g | ||
| Protein | 51.8 g | 104% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 361 mg | 28% | |
| Iron | 18.1 mg | 101% | |
| Potassium | 3928 mg | 84% | |
*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.
