Skinny Mexican Bean and Corn Salad
This is such an fast and easy salad to make and it's loaded with flavor and textures galore. Two kinds of beans, juicy corn and tomatoes, crisp peppers, and green onions are tossed in a lime-chili-cumin vinaigrette that's perfectly light. Great for summertime potlucks, picnics, lunch, or a meatless dinner. It's healthy, loaded with fiber and protein, naturally gluten-free and vegetarian and vegan if you omit the cheese. I'm all for skinny, bikini-friendly salads especially this time of year.
This is such an fast and easy salad to make and it's loaded with flavor and textures galore. Two kinds of beans, juicy corn and tomatoes, crisp peppers, and green onions are tossed in a lime-chili-cumin vinaigrette that's perfectly light. Great for summertime potlucks, picnics, lunch, or a meatless dinner. It's healthy, loaded with fiber and protein, naturally gluten-free and vegetarian and vegan if you omit the cheese. I'm all for skinny, bikini-friendly salads especially this time of year.
- 1 tablespoon apple cider vinegar
- 3 tablespoons olive oil
- 1 tablespoon chili powder or to taste
- one 15.25-ounce can black beans drained and rinsed (i used no-salt added)
- one 15.25-ounce can dark kidney beans drained and rinsed (i used 50% reduced sodium)
- one 15.25-ounce can corn drained and rinsed (i used no-salt added; fresh or frozen corn
- 1 cup grape or cherry tomatoes halved if desired
- 3/4 cup red bell peppers diced small
- 3/4 cup queso fresco diced small (another cheese may be substituted)
- 1/2 cup green onions sliced into thin rounds
- 1/3 cup fresh cilantro finely minced, or to taste
- 2 tablespoonsâ lime juice
- 1 tablespoon agave or honey
- 1 teaspoon cumin or to taste
- 3/4 teaspoon kosher salt or to taste
- 3/4 teaspoon freshly ground black pepper or to taste
- Carbohydrate 2.88355763974588 g
- Cholesterol 0 mg
- Fat 1.95462555650457 g
- Fiber 1.05975138633654 g
- Protein 0.585380416864575 g
- Saturated Fat 0.270143111250568 g
- Serving Size 1 1 Serving (51g)
- Sodium 160.710838902591 mg
- Sugar 1.82380625340934 g
- Trans Fat 0.123345777835332 g
- Calories 30 calories
Step-by-step
- To a large bowl, add all ingredients and stir to combine; set aside.
- To a medium bowl, add all ingredients, whisk to combine, pour over salad, and toss to combine.
- Taste salad, check for seasoning balance, and make any necessary flavor adjustments, i.e. more salt, pepper, vinegar, honey, etc. and add as desired.
- Cover, refrigerate for at least 3 hours to allow flavors to marry, and serve chilled.
- Salad will keep airtight in the fridge for up to 4 days, noting more liquid will collect as time passes.
My Go-To Skinny Mexican Bean and Corn Salad: Perfect for Any Occasion
As a busy working mom, finding time to cook healthy and delicious meals can be a challenge. That's why I've perfected this Skinny Mexican Bean and Corn Salad – it's quick, easy, and packed with flavor. It's become a staple in our household, perfect for everything from a light lunch to a vibrant side dish at a summer barbecue. The best part? It's incredibly versatile and customizable to my family's ever-changing tastes.
I love how this salad is bursting with fresh, vibrant flavors. The combination of sweet corn, juicy tomatoes, and crisp bell peppers is simply delightful. The black and kidney beans add a hearty texture and boost the protein content, making it a satisfying and filling meal. And the lime-chili-cumin vinaigrette? Don't even get me started! It's the perfect blend of zesty, spicy, and savory, tying all the ingredients together beautifully. I often adjust the chili powder to my liking, sometimes adding a little more for a spicier kick.
One of the things that makes this salad so appealing is its adaptability. Sometimes I use canned beans for convenience, but when I have the time, I love using fresh, home-cooked beans. This adds a deeper, richer flavor that I truly appreciate. The same goes for the corn – I'll sometimes opt for fresh corn on the cob during the summer months, or frozen corn kernels when it's not in season. The beauty of this salad is that it always tastes fantastic, regardless of the ingredients I choose.
Beyond the Basics: Customizing Your Salad
This salad is incredibly versatile. Feel free to experiment with different ingredients to create your perfect version. Here are some of my favorite additions:
- Avocado: Adds a creamy texture and healthy fats.
- Mango: Provides a sweet and tropical twist.
- Jalapeños: For those who like a little extra heat.
- Different beans: Pinto beans or chickpeas would also be delicious.
- Grilled chicken or shrimp: To make it a complete protein-packed meal.
Serving Suggestions:
This salad is perfect for various occasions:
- Weeknight dinners: A quick and easy meal for busy weeknights.
- Potlucks and picnics: A crowd-pleasing dish that's easy to transport.
- Lunch boxes: A healthy and flavorful option for lunch.
- Side dish: A delicious accompaniment to grilled meats or fish.
Make-Ahead Magic:
The best part about this salad? It tastes even better after it's had a chance to sit in the refrigerator for a few hours. The flavors meld together, creating a truly harmonious culinary experience. I usually make it the night before I plan on serving it, allowing the flavors to develop fully. It's also great for meal prepping—simply store it in an airtight container and enjoy throughout the week.
The Verdict:
This Skinny Mexican Bean and Corn Salad is a true winner in my book. It's healthy, flavorful, versatile, and easy to make—everything I look for in a perfect recipe. I hope you enjoy it as much as I do!
