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Recipe: Corn and Black Bean Salad

Here's a recipe that I like to make at least once a month. It's perfect for a "Meatless Monday" night dinner, too! It stores well and gets its silky smooth flavor from pureed avocado. You can serve this atop any salad greens you like, but a bed of arugula will give this hearty salad a peppery kick.


  • ½ cup thinly sliced red onion

  • 1 medium ripe avocado, pitted and roughly chopped

  • ¼ cup cilantro leaves

  • ¼ cup lime juice

  • 2 tablespoons extra-virgin olive oil

  • 1 clove of garlic, minced

  • ½ teaspoon salt

  • 8 cups mixed salad greens

  • 2 medium ears corn, kernels removed, or 2 cups frozen corn, thawed and patted dry

  • 1-pint grape tomatoes (halved)

  • 1 (15 ounce) can of black beans, rinsed


Step 1

  • Submerge sliced onion in a medium bowl of cold water and set aside. Using a blender or mini food processor, combine avocado, cilantro, lime juice, oil, garlic, and salt and process until velvety smooth. Scrape down the sides as needed.

Step 2

  • Combine salad greens, corn, tomatoes, and beans in a large bowl. Add the drained onions to the bowl along with the avocado dressing. Toss to coat. Serve as desired.


If you want to boost the protein of this recipe, add 3 to 6 ounces of grilled chicken, shrimp, or beef.

Nutrition Facts:

Serving Size: 2 cups

Per Serving Breakdown: 322 calories; protein 10.6g; carbohydrates 40.8g; dietary fiber 12.9g; sugars 11.4g; fat 16g; saturated fat 2.4g; vitamin a iu 3893.9IU; vitamin c 44.9mg; folate 259.7mcg; calcium 112.5mg; iron 3.8mg; magnesium 78.9mg; potassium 1238mg; sodium 406.7mg; thiamin 0.4mg.

Exchanges: 2 1/2 fat, 2 starch, 1 1/2 vegetable, 1/2 lean protein


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