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Nutritional Info
  • Servings Per Recipe: 7
  • Amount Per Serving
  • Calories: 201.5
  • Total Fat: 2.9 g
  • Cholesterol: 0.0 mg
  • Sodium: 4.0 mg
  • Total Carbs: 36.4 g
  • Dietary Fiber: 10.4 g
  • Protein: 10.5 g

View full nutritional breakdown of Sweet Corn and Black Bean Salad calories by ingredient
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Sweet Corn and Black Bean Salad

Submitted by: MOIRALEIGH

Introduction

A nicely balanced recipe from Whole Foods...and loaded with fiber and vitamins. A nicely balanced recipe from Whole Foods...and loaded with fiber and vitamins.
Number of Servings: 7

Ingredients

    Dressing
    2 tablespoons seasoned rice wine vinegar
    1 tablespoon olive oil
    1/2 teaspoon fresh lemon juice
    1/4 teaspoon sea salt
    1/8 teaspoon freshly ground black pepper


    Salad
    1/2 cup red onion, finely chopped (about 1/2 small onion)
    2 cups white corn kernels, fresh (4 to 6 ears) or frozen
    4 cups cooked black beans, rinsed well
    1 red bell pepper, seeded, deribbed, and chopped into 1/4-inch pieces
    1/3 cup fresh cilantro, minced

Directions

Whisk together the vinegar, olive oil, lemon juice, salt and pepper in a small bowl until blended. Set aside.


Immerse the chopped onion in a bowl of cold water and swish it occasionally to release some of its sharp, acidic flavor, about 10 minutes. Drain the water and refill the bowl with fresh water. Repeat the process four times and the onion has soaked for about 40 minutes. Drain the onion, and blot it dry with paper towels.


Bring 4 cups of water to boil in a saucepan over high heat. Meanwhile, toss the corn kernels with your fingers to break up any that are stuck together. Place the kernels in a fine metal strainer, immerse the corn in the boiling water for about 1 minute. Remove the strainer and drain. Rinse the kernels with cold running water to stop the cooking, and drain again.


Place the beans, corn, onion and bell pepper in a large bowl and toss to mix. Add the dressing to the bean mixture and gently toss until just incorporated. Cover and refrigerate for about 2 hours. Add the cilantro and toss again before serving. Taste and adjust seasonings as desired.


Makes about 7 one-cup servings.

Number of Servings: 7

Recipe submitted by SparkPeople user MOIRALEIGH.






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Member Ratings For This Recipe

  • This was great! I didn't mess with soaking the onion or anything, but I paired it with 1/2 a cheese quesadilla and it was a great light dinner! - 6/17/08

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  • This recipe is completely amazing! I halved it and used less cilantro and 1.5 jalapenos instead of bell pepper. Sooooo good! - 6/4/08

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  • I forgot to add the cilantro, but it was still delicious! - 3/23/08

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  • This is a phenomenal dish! Delicious, full of healthful black beans, good carbs, and loaded with fiber. WOW! - 3/21/08

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  • This salad has a very fresh taste. I liked it more than I thought I would, and am going to make it for our next cookout! - 3/20/08

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