Black Bean and Corn Salad
Black Bean and Corn Salad is a vibrant, refreshing dish that combines hearty black beans, sweet corn, and a medley of fresh vegetables like bell peppers and onions, typically tossed in a zesty lime or vinaigrette dressing. Originating from Latin American and Southwestern US cuisines, it is celebrated for its simplicity and bold flavors.
🍽️ Nutrition at a glance
This salad is a nutrient-dense powerhouse, offering a good balance of complex carbohydrates and plant-based protein while being relatively low in fat. A typical serving provides a substantial amount of fiber, vitamins, and minerals, with a calorie count generally ranging from 150 to 250 calories per cup.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 7 g |
| Carbs | 30 g |
| Fat | 4 g |
| Fiber | 8 g |
| Sugar | 4 g |
| Sodium | 350 mg |
| Potassium | 350 mg |
| Magnesium | 60 mg |
| Iron | 2.5 mg |
| Folate | 150 mcg |
| Vitamin C | 15 mg |
| Vitamin K | 10 mcg |
| Zinc | 1.2 mg |
| Phosphorus | 120 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish is a staple in Mexican and Tex-Mex cuisine, often served as a side or a topping for tacos and burritos. Nutritionally, the combination of black beans and corn creates a complete protein, making it a particularly valuable meal for vegetarians and vegans.
