Black bean salad with corn and lime
Black bean salad with corn and lime is a vibrant, fresh side dish or light meal that combines hearty black beans, sweet corn, crisp vegetables like bell peppers and onions, and a zesty lime-based dressing. It is a staple in Mexican and Tex-Mex cuisine, often served as a refreshing accompaniment to grilled meats or as a filling for tacos and burritos.
🍽️ Nutrition at a glance
This dish is a balanced source of plant-based protein and fiber from the black beans, with moderate healthy carbohydrates from the corn and vegetables. A typical one-cup serving provides around 200-250 calories and is rich in key nutrients like folate, magnesium, and vitamin C.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 8 g |
| Carbs | 32 g |
| Fat | 3 g |
| Fiber | 10 g |
| Sugar | 5 g |
| Sodium | 420 mg |
| Potassium | 480 mg |
| Magnesium | 70 mg |
| Iron | 2.5 mg |
| Folate | 180 mcg |
| Vitamin C | 15 mg |
| Vitamin K | 25 mcg |
| Manganese | 0.8 mg |
| Phosphorus | 120 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this salad is a modern take on traditional ingredients that have been staples in Mesoamerican diets for millennia, like corn and beans, which together form a complete protein. Nutritionally, the lime juice not only adds bright flavor but also helps enhance the absorption of iron from the beans.
