Summer Corn and Black Bean Medley Sbd Friendly
Bright, fresh, and irresistibly flavorful, this Summer Corn and Black Bean Medley is the perfect side dish for warm weather gatherings. Packed with vibrant textures and colors, it features sweetly charred corn, protein-rich black beans, and crisp red bell pepper, all brought to life with a zesty lime-cumin dressing. Fresh cherry tomatoes and red onion add a burst of juiciness, while cilantro ties it all together with a subtle herbaceous note. Ready in just 20 minutes, this South Beach Diet-friendly recipe is easy, healthy, and satisfying. Serve it chilled or at room temperature for a refreshing salad, a taco topping, or even as a light vegetarian main dish.
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Recipe Information
Ingredients
- 2 cups Fresh sweet corn kernels (from about 2 ears of corn)
- 1 cup Black beans, rinsed and drained
- 1 medium Red bell pepper, diced
- 1 cup Cherry tomatoes, halved
- 0.5 medium Red onion, finely chopped
- 0.25 cup Cilantro, chopped
- 2 tablespoons Fresh lime juice
- 1 tablespoon Olive oil
- 0.5 teaspoon Ground cumin
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Heat a non-stick skillet over medium-high heat and add the sweet corn kernels. Cook for about 3-5 minutes, stirring occasionally, until kernels are slightly charred but still crisp. Remove from heat and let cool slightly.
In a large mixing bowl, combine the black beans, diced red bell pepper, halved cherry tomatoes, and chopped red onion.
Add the cooked corn to the bowl and gently mix to combine.
In a small bowl, whisk together the lime juice, olive oil, cumin, salt, and pepper to create the dressing.
Pour the dressing over the vegetable mixture and toss until everything is evenly coated.
Fold in the chopped cilantro and taste for seasoning. Adjust salt or lime juice if needed.
Serve immediately or refrigerate for up to 24 hours to allow the flavors to meld. Serve chilled or at room temperature.
Nutrition Facts
Calories |
185 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.1 g | 7% | |
| Saturated Fat | 0.7 g | 4% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 256 mg | 11% | |
| Total Carbohydrate | 33.2 g | 12% | |
| Dietary Fiber | 7.6 g | 27% | |
| Total Sugars | 8.0 g | ||
| Protein | 7.3 g | 15% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 40 mg | 3% | |
| Iron | 2.0 mg | 11% | |
| Potassium | 669 mg | 14% | |
*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.
