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7
votes
5 mins Corn and Bean Salad Recipe
A quick last-minute corn and bean salad. It's a healthy crowd pleaser!
Prep Time
5
minutes
mins
Total Time
5
minutes
mins
Course:
Salad, Side Dish
Cuisine:
American
Diet:
Diabetic, Gluten Free, Low Lactose, Vegan, Vegetarian
Servings:
4
small servings
Calories:
292
kcal
Author:
Helene Dsouza
Equipment
Mixing Bowl
Ingredients
8.75 oz
can
Sweet Corn
*see Notes
15 oz
can
Beans
*see Notes
½
Teaspoon
Cumin Seeds Ground
½
Teaspoon
Salt
½
Teaspoon
Black Pepper Ground
1½
Tablespoon
Oil
olive, canola or vegetable oil
2
Teaspoon
Vinegar
white, apple or your favorite
US
-
Metric
Instructions
Place the corn and beans into a mixing bowl.
Season with cumin, black pepper, and salt.
Pour in oil and vinegar.
Combine salad ingredients.
Store in a cold place before serving time. If you are in a hurry just serve up immediately.
Notes
1 small can corn = 8.74 oz or 240 grams
1 can kidney or black beans = 15 oz or 425 grams
I like to add a secret topping ingredient, it's green
pumpkin seed oil
. It's a specialty produce. It adds a lot of flavors and it's very nutritious.
Nutrition
Calories:
292
kcal
|
Carbohydrates:
24
g
|
Protein:
20
g
|
Fat:
16
g
|
Saturated Fat:
2
g
|
Trans Fat:
1
g
|
Sodium:
544
mg
|
Potassium:
691
mg
|
Fiber:
8
g
|
Sugar:
6
g
|
Vitamin A:
177
IU
|
Vitamin C:
5
mg
|
Calcium:
114
mg
|
Iron:
6
mg