Refried Black Bean Salad
Elevate your salad game with this Refried Black Bean Salad—an effortless fusion of creamy, refried black beans, vibrant fresh veggies, and zesty lime. This healthy and flavor-packed dish combines sautéed onions and garlic with lightly mashed black beans, seasoned to perfection with cumin and a pinch of spice, creating a warm and smoky base. Tossed with juicy cherry tomatoes, crunchy corn kernels, sweet red bell pepper, and optional jalapeño for a touch of heat, this salad has layers of texture and bold flavor in every bite. Topped with fresh cilantro and bright lime juice, it’s a refreshing, protein-rich option that’s perfect as a standalone dish or served over crisp mixed greens. Ready in just 25 minutes, it’s a quick, gluten-free, and vegetarian recipe that’s hearty enough to satisfy any appetite.
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Recipe Information
Ingredients
- 2 cups canned black beans
- 2 tablespoons olive oil
- 0.5 cup white onion, finely diced
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 cup cherry tomatoes, halved
- 0.5 cup fresh corn kernels (or thawed frozen corn)
- 1 red bell pepper, diced
- 0.25 cup cilantro, chopped (optional)
- 1 lime, juiced
- 1 jalapeño, minced (optional)
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 3 cups mixed greens or romaine lettuce (for serving, optional)
Instructions
Heat 2 tablespoons of olive oil in a medium skillet over medium heat.
Add the diced onion to the skillet and sauté for 3-4 minutes until softened.
Stir in the minced garlic and cook for another 30 seconds until fragrant.
Add the black beans (with 2-3 tablespoons of their liquid), ground cumin, salt, and black pepper. Cook for 4-5 minutes while mashing the beans slightly with the back of a spoon to create a creamy consistency. Remove from heat and let cool slightly.
In a large mixing bowl, combine the cherry tomatoes, corn kernels, diced red bell pepper, and jalapeño (if using).
Add the cooled refried black beans to the bowl and mix thoroughly.
Drizzle the lime juice over the mixture and toss to combine. Taste and adjust seasoning with additional salt or pepper if needed.
Fold in the chopped cilantro, if using, for a fresh burst of flavor.
Serve the salad on a bed of mixed greens or romaine lettuce for a vibrant presentation, or enjoy it on its own as a hearty dish.
Nutrition Facts
Calories |
982 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.1 g | 42% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 3.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2496 mg | 109% | |
| Total Carbohydrate | 141.5 g | 51% | |
| Dietary Fiber | 49.4 g | 176% | |
| Total Sugars | 23.3 g | ||
| Protein | 42.1 g | 84% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 333 mg | 26% | |
| Iron | 15.8 mg | 88% | |
| Potassium | 3164 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.
