Corn and Black Bean Salad
Corn and Black Bean Salad is a vibrant, refreshing dish that typically combines sweet corn, hearty black beans, and fresh vegetables like bell peppers, onions, and tomatoes, often tossed in a zesty lime or vinaigrette dressing. It is a staple in Mexican and Tex-Mex cuisine, celebrated for its simplicity and bold flavors.
🍽️ Nutrition at a glance
This salad is a good source of plant-based protein and dietary fiber, making it a filling and nutritious option, with a rough calorie count of around 200-300 per serving depending on the dressing and portion size. It provides essential nutrients like iron, folate, and antioxidants from the colorful vegetables.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 7 g |
| Carbs | 32 g |
| Fat | 3 g |
| Fiber | 9 g |
| Sugar | 4 g |
| Sodium | 320 mg |
| Potassium | 450 mg |
| Magnesium | 70 mg |
| Folate | 180 mcg |
| Iron | 2.5 mg |
| Vitamin C | 15 mg |
| Vitamin K | 12 mcg |
| Thiamin (B1) | 0.3 mg |
| Phosphorus | 140 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish reflects the fusion of indigenous ingredients like corn and beans, which have been dietary staples in the Americas for centuries, while nutritionally, it's unique for being a complete protein when combined with grains, offering a balanced and wholesome meal.
