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Black Bean and Corn Salad

Cost/Serving: $0.81
Yield: [3 servings] / Serving Size = 1 cup
Ingredients:
Salad
½ cup chopped onion
½ cup chopped red or green bell pepper
1 hot chili pepper, jalapeño, or Serrano, seeded and finely chopped (optional)
1 cup frozen corn or drained canned corn
1½ cups cooked black beans or 1 (15-ounce) can black beans, drained and rinsed
 
Dressing
¼ cup red wine vinegar or cider vinegar or lemon juice
1 teaspoon chili powder
1 clove garlic, chopped or ½ teaspoon garlic powder
½ teaspoon salt
¼ teaspoon pepper
1 Tablespoon vegetable oil

Directions:

Caution:  When handling hot peppers, the oils can cause burning and skin irritation. You can wear clean kitchen gloves or wash hands thoroughly after preparing.  KEEP HANDS AWAY FROM EYES.

1. In a mixing bowl, stir together onion, red or green pepper, chili pepper (if using), corn, and beans.
2. In a jar with a tight fitting lid, add vinegar, chili powder, garlic, salt, pepper, and vegetable oil. Shake until dressing is evenly mixed.
3. Pour dressing over bean mixture and stir to mix evenly. Chill for at least one hour. Serve cold as a side dish or main dish.

Tip: Substitute other kinds of beans or use a mix. You can save money by soaking and cooking your own beans. They will be more nutritious and flavorful. Always rinse canned beans and vegetables to reduce sodium content.

Recipe Rating:



Nutrition Criteria for Recipes

Recipes must be:

  • Low in:
    • Added sugar
    • Total fat
    • Trans fat
    • Sodium
  • High in:
    • At least one of the following: vitamin A, vitamin C, calcium, iron, or fiber
    • Whole grains (if the recipe contains grains)

Recipes must also:

  • Use low cost, readily available ingredients
  • Be able to be prepared relatively quickly

For the full set of criteria, click here.