White Bean and Corn Salad
Brighten up your menu with this refreshing and nutritious White Bean and Corn Salad, a perfect blend of creamy white beans, crisp cucumber, and sweet bursts of corn and cherry tomatoes. This vibrant, no-cook recipe is tossed in a zesty lemon and cumin-infused vinaigrette that takes just minutes to prepare, making it ideal for busy weeknights, potlucks, or summer barbecues. Packed with fiber, protein, and fresh herbs like parsley, this salad is both satisfying and wholesome. Serve it as a light main course, side dish, or even as a flavorful topping for grilled meats or tacos. It’s ready in just 15 minutes, making it your go-to for quick, healthy, and delicious meals.
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Recipe Information
Ingredients
- 15 oz canned white beans (e.g., cannellini or great northern beans), rinsed and drained
- 1.5 cups fresh or frozen corn kernels
- 1 cup cherry tomatoes, halved
- 1 large cucumber, diced
- 0.25 cup red onion, finely chopped
- 0.25 cup fresh parsley, chopped
- 3 tbsp olive oil
- 2 tbsp lemon juice (freshly squeezed)
- 1 tbsp red wine vinegar
- 1 clove garlic, minced
- 0.5 tsp ground cumin
- 0.5 tsp salt
- 0.25 tsp black pepper
Instructions
In a large mixing bowl, combine the white beans, corn kernels, cherry tomatoes, cucumber, red onion, and parsley.
In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, ground cumin, salt, and black pepper to create the dressing.
Pour the dressing over the bean and vegetable mixture, tossing until everything is evenly coated.
Taste and adjust seasoning, adding more salt, pepper, or lemon juice if desired.
Serve immediately or refrigerate for at least 30 minutes to allow the flavors to meld together.
Garnish with additional parsley if desired before serving.
Nutrition Facts
Calories |
1116 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.6 g | 62% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1734 mg | 75% | |
| Total Carbohydrate | 148.0 g | 54% | |
| Dietary Fiber | 33.8 g | 121% | |
| Total Sugars | 31.5 g | ||
| Protein | 38.3 g | 77% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 420 mg | 32% | |
| Iron | 15.8 mg | 88% | |
| Potassium | 3475 mg | 74% | |
*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.
