Best 7 Very Low Fat Black Bean And Corn Salad Recipes

Indulge in a culinary adventure with our diverse collection of black bean and corn salad recipes, ranging from the classic to the innovative. Discover the vibrant flavors of Mexico in our Mexican Black Bean and Corn Salad, a delightful blend of black beans, corn, tomatoes, onions, cilantro, and a zesty dressing.

For a refreshing twist, try our Caribbean Black Bean and Corn Salad, where sweet pineapple and tangy lime juice add a tropical flair. If you prefer a hearty and protein-packed meal, our Black Bean and Corn Salad with Quinoa offers a satisfying combination of grains, vegetables, and a flavorful dressing.

Those seeking a spicy kick will find solace in our Jalapeño Black Bean and Corn Salad, where diced jalapeños bring a fiery touch to the mix. Our Black Bean and Corn Salad with Avocado adds a creamy richness, while our Black Bean and Corn Salad with Bell Peppers incorporates colorful bell peppers for a delightful crunch.

For a fiesta of flavors, our Fiesta Black Bean and Corn Salad combines black beans, corn, tomatoes, onions, cilantro, and a zesty dressing, topped with crumbled queso fresco and avocado slices. And for a quick and easy option, our 5-Minute Black Bean and Corn Salad is a fuss-free delight, ready in just minutes.

With so many enticing options, our black bean and corn salad collection caters to every palate and occasion. Dive in and experience the vibrant flavors that await!

Here are our top 7 tried and tested recipes!

BLACK BEAN AND CORN SALAD

Black Bean and Corn Salad image

For a light lunch, try Rachael Ray's Black Bean and Corn Salad recipe from 30 Minute Meals on Food Network. A touch of cumin adds savory warmth to this dish.

Provided by Rachael Ray : Food Network

Categories side-dish

Time 25m

Yield 4 servings

Number Of Ingredients 9

Ingredients

1 can, 14 ounces, black beans, rinsed and drained
2 cups frozen corn kernels
1 small red bell pepper, seeded and chopped
1/2 red onion, chopped
1 1/2 teaspoons ground cumin, half a palm full
2 teaspoons hot sauce, just eyeball the amount (recommended: Tabasco)
1 lime, juiced
2 tablespoons vegetable or olive oil, eyeball it
Salt and pepper

Steps:

Combine all ingredients in a bowl. Let stand at least 15 minutes for corn to fully defrost and flavors to combine, then toss and serve. The corn will also place a quick-chill on this easy side-salad as it defrosts -- no need to refrigerate!

Nutrition Facts : Calories 257 calorie, Fat 8 grams, SaturatedFat 1 grams, Cholesterol 0 milligrams, Sodium 477 milligrams, Carbohydrate 37 grams, Fiber 10 grams, Protein 9 grams, Sugar 4 grams

SOUTHWESTERN BLACK BEAN SALAD

Southwestern Black Bean Salad image

I love this Southwestern black bean salad when the weather warms, it makes enough to feed a crowd. Also makes a great side dish or appetizer if served with chips or as a topping for taco salads. You can even serve with grilled meat and fresh tortillas.

Provided by Gina

Categories Appetizer Salad Side Dish

Time 35m

Number Of Ingredients 11

Ingredients

15.5 oz can black beans (rinsed and drained)
9 oz cooked corn (fresh or frozen (thawed if frozen))
1 medium tomato (chopped)
1/3 cup red onion (chopped)
1 scallion (chopped)
1 1/2 - 2 limes (juice of)
1 tbsp olive oil
2 tbsp fresh minced cilantro (or more to taste)
salt and fresh pepper
1 medium hass avocado (diced)
1 diced jalapeno (optional)

Steps:

In a large bowl, combine beans, corn, tomato, onion, scallion, cilantro, salt and pepper.
Squeeze fresh lime juice to taste and stir in olive oil.
Marinate in the refrigerator 30 minutes.
Add avocado just before serving.

Nutrition Facts : ServingSize 1 /2 cup, Calories 79.5 kcal, Carbohydrate 12 g, Protein 3 g, Fat 3.5 g, SaturatedFat 0.5 g, Sodium 127 mg, Fiber 3 g, Sugar 1 g

BLACK BEAN AND CORN SALAD II

Black Bean and Corn Salad II image

This salad is very colorful and includes a very tasty lime dressing.

Provided by Jen

Categories Salad Vegetable Salad Recipes Corn Salad Recipes

Time 25m

Yield 6

Number Of Ingredients 12

Ingredients

⅓ cup fresh lime juice
½ cup olive oil
1 clove garlic, minced
1 teaspoon salt
⅛ teaspoon ground cayenne pepper
2 (15 ounce) cans black beans, rinsed and drained
1 ½ cups frozen corn kernels
1 avocado - peeled, pitted and diced
1 red bell pepper, chopped
2 tomatoes, chopped
6 green onions, thinly sliced
½ cup chopped fresh cilantro

Steps:

Place lime juice, olive oil, garlic, salt, and cayenne pepper in a small jar. Cover with lid, and shake until ingredients are well mixed.
In a salad bowl, combine beans, corn, avocado, bell pepper, tomatoes, green onions, and cilantro. Shake lime dressing, and pour it over the salad. Stir salad to coat vegetables and beans with dressing, and serve.

Nutrition Facts : Calories 390.8 calories, Carbohydrate 35.1 g, Fat 24.5 g, Fiber 12.2 g, Protein 10.5 g, SaturatedFat 3.3 g, Sodium 829.7 mg, Sugar 4.1 g

AZTEC BLACK BEAN SALAD (VEGAN, LOW FAT)

Aztec Black Bean Salad (Vegan, Low Fat) image

From fatfreevegan.com. This salad is lovely and can be made ahead. Add or subtract the chipotles to fit your own taste. I have also replaced the cilantro with Italian parsley when served to someone who hates cilantro and it turned out well.

Provided by VegSocialWorker

Categories Beans

Time 20m

Yield 6-8 serving(s)

Number Of Ingredients 15

Ingredients

2 (15 ounce) cans black beans, drained and rinsed
1/2 cup finely chopped red onion
1 green bell pepper, seeded and diced
1 red bell pepper, seeded and diced
1 (10 ounce) bag frozen corn, thawed or 2 cups fresh corn
2 -3 tomatoes, diced or 2 -3 cherry tomatoes, halved
3/4 cup chopped fresh cilantro (optional)
3 tablespoons seasoned rice vinegar
2 tablespoons apple cider or 2 tablespoons distilled vinegar
1 lemons, juice of or 1 lime, juice of
2 garlic cloves, finely minced
2 teaspoons ground cumin
1 teaspoon coriander
1/2 teaspoon red pepper flakes or 1 pinch cayenne
1 chipotle chile in adobo, canned in adobo sauce, diced

Steps:

In a large bowl, combine beans, onion, bell peppers, corn, tomatoes, and cilantro.
In a small bowl, whisk together vinegars, lemon juice, garlic, cumin, coriander, red pepper flakes, and chipotle. I use a hand held immersion blender for this.
Pour over salad and toss gently to mix.

CORN AND BLACK BEAN SALAD

Corn and Black Bean Salad image

This colorful, crunchy black bean and corn salad is chock-full of easy-to-swallow nutrition that all ages will love. Try it with a variety of summer entrees, or as a wholesome salsa! -Krista Frank, Rhododendron, Oregon

Provided by Taste of Home

Categories Lunch Side Dishes

Time 15m

Yield 8 servings.

Number Of Ingredients 14

Ingredients

1 can (15-1/4 ounces) whole kernel corn, drained
1 can (15 ounces) black beans, rinsed and drained
2 large tomatoes, finely chopped
1 large red onion, finely chopped
1/4 cup minced fresh cilantro
2 garlic cloves, minced
DRESSING:
2 tablespoons sugar
2 tablespoons white vinegar
2 tablespoons canola oil
1-1/2 teaspoons lime juice
1/4 teaspoon salt
1/4 teaspoon ground cumin
1/4 teaspoon pepper

Steps:

In a large bowl, combine the first 6 ingredients. In a small bowl, whisk dressing ingredients; pour over corn mixture and toss to coat. Cover and refrigerate at least 1 hour. Stir before serving. Serve with a slotted spoon.

Nutrition Facts : Calories 142 calories, Fat 4g fat (0 saturated fat), Cholesterol 0 cholesterol, Sodium 326mg sodium, Carbohydrate 21g carbohydrate (8g sugars, Fiber 4g fiber), Protein 4g protein. Diabetic Exchanges

BLACK BEAN AND CORN SALAD

Black Bean and Corn Salad image

Healthy and perfectly refreshing! It's a simple salad jam packed nutritious black beans, fresh vegetables like corn, avocado and bell pepper and it's all tossed with a vibrant cilantro lime dressing. Perfect side to chicken, steak or seafood or serve over rice or quinoa.

Provided by Jaclyn

Categories Side Dish

Time 20m

Number Of Ingredients 14

Ingredients

1 (14.5 oz) can black beans, (rinsed and drained well)
1 cup fresh or frozen corn, (thawed according to package instructions)
1 cup chopped tomato ((Roma, cocktail, grape, etc.))
1 cup seeded and chopped orange bell pepper
1/3 cup diced red onion, (rinsed and drained)
1 medium avocado, (diced (fairly firm but ripe))
1 small jalapeno, (seeded and minced (optional))
3 Tbsp olive oil
2 1/2 Tbsp fresh lime juice
1/3 cup chopped fresh cilantro
1 clove garlic, (minced (1 tsp))
1 tsp honey
1/4 tsp each ground cumin and chili powder
Salt and freshly ground black pepper

Steps:

Whisk together all dressing ingredients in a small mixing bowl, season with salt and pepper to taste. Chill until ready to use.
Add black beans, corn, tomatoes, bell pepper, red onion, avocado and jalapeno to a large bowl.
Pour dressing over and toss gently to coat with dressing. Serve right away.

Nutrition Facts : Calories 228 kcal, Carbohydrate 25 g, Protein 6 g, Fat 13 g, SaturatedFat 2 g, Sodium 215 mg, Fiber 9 g, Sugar 5 g, ServingSize 1 serving

OUR BEST BLACK BEAN AND CORN SALAD

Our Best Black Bean and Corn Salad image

Prepare this black bean and corn salad for a real crowd pleaser. This colorful dish is perfect for cookouts, potlucks, dinner parties and more!

Provided by My Food and Family

Categories Home

Time 1h15m

Yield 4 servings, 1/2 cup each

Number Of Ingredients 12

Ingredients

1/2 cup rinsed canned black beans
1/2 cup chopped red bell peppers
1/3 cup frozen corn
1/3 cup chopped red onions
1/3 cup chopped seeded plum tomatoes
1/4 cup chopped fresh cilantro
1 jalapeño pepper, seeded, finely chopped
2-1/2 tsp. lime juice
2 tsp. KRAFT Lite Zesty Italian Dressing
1 tsp. hot pepper sauce
1/2 tsp. chili powder
1/8 tsp. black pepper

Steps:

Combine first 7 ingredients in large bowl.
Whisk remaining ingredients until blended. Pour over vegetable mixture; mix lightly.
Refrigerate 1 hour.

Nutrition Facts : Calories 60, Fat 0.5 g, SaturatedFat 0 g, TransFat 0 g, Cholesterol 0 mg, Sodium 105 mg, Carbohydrate 0 g, Fiber 3 g, Sugar 0 g, Protein 3 g

Tips:

Use fresh, ripe ingredients. This will ensure that your salad is full of flavor.

Don't overcook the black beans. They should be slightly firm, not mushy. Soaking them overnight will help reduce the cooking time.

Use a variety of vegetables. This will add color, flavor, and nutrients to your salad.

Don't be afraid to experiment with different dressings. There are many delicious options out there, so find one that you like.

Make ahead of time. This salad can be made up to 24 hours in advance, which makes it a great option for busy weeknights.

Conclusion:

This low-fat black bean and corn salad is a healthy, flavorful, and easy-to-make dish that's perfect for any occasion. With its vibrant colors and delicious taste, it's sure to be a hit at your next potluck or picnic. So next time you're looking for a healthy and satisfying salad, give this recipe a try. You won't be disappointed!

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