Yield: 3 Servings | Serving Size: 1 cup

A bowl of black bean and corn salad topped with cilantro.

Cost/Serving: $0.81

Ingredients:

Salad

1/2 cup chopped onion

1/2 cup chopped red or green bell peppers

1 hot chili pepper, jalapeño, or Serrano, seeded and finely chopped (optional)

1 cup frozen corn or drained canned corn

1 1/2 cups cooked black beans or 1 (15-ounce) can black beans, drained and rinsed

 

Dressing

1/4 cup red wine vinegar or cider vinegar or lemon juice

1 teaspoon chili powder

1 clove garlic, chopped or 1/2 teaspoon garlic powder

1/2 teaspoon salt

1/4 teaspoon pepper

1 Tablespoon vegetable oil

 

Directions: 

Caution:  When handling hot peppers, the oils can cause burning and skin irritation. You can wear clean kitchen gloves or wash hands thoroughly after preparing. KEEP HANDS AWAY FROM EYES.

  1. In a mixing bowl, stir together onion, red or green pepper, shili pepper (if using), corn, and beans. 
  2. In a jar with a tigh-fitting lid, add vinegar, chili powder, garlic, salt, pepper, and vegetable oil. Shake until dressing in evenly mixed. 
  3. Pour dressing over bean mixture and stir to mix evenly. Chill for at least one hour. 

 

Tip: Substitute other kinds of beans or use a mix. You can save money by soaking and cooking your own beans. They will be more nutritious and flavorful. Always rinse canned beans and vegetables to reduce sodium content.

 

Nutrition Facts: Servings: 3, Serving Size: 1 cup
Amount per serving: Calories 210, Total Fat 6g, Saturated Fat 1g, Trans Fat 0g, Cholesterol 0mg, Sodium 420mg, Total Carbohydrate 33g, Dietary Fiber 10g, Total Sugars 5g (Incl. 0g Added Sugars), Protein 10g 

 

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