15 Minute Black Bean, Corn & Avocado Salad

Name: 15 Minute Black Bean, Corn & Avocado Salad
Prep time: 10 min
Total time: 10 min
Ingredients: 1 ear of corn; 1 teaspoon olive oil; 2 cups cherry or grape tomatoes, cut in half; 1/4 small red onion, diced; 2 avocados, cut into cubes; 1 1/2 cup canned black beans, drained and rinsed; Basil to garnish; 2 tablespoons olive oil; 1 tablespoon red wine vinegar; 1 lime, juiced; 2 teaspoons honey; Salt

We’re on a lettuce-less salad kick over here. And if you haven’t gotten on board yet, this salad is a great place to start.

I’m sure you can tell that I’m super into lettuce-less, scoop-able salads lately.

There’s something just so good and refreshing about salads with a ton of chopped veggies and different textures. And then, of course, scooping everything up with crisp, salty chips.

I’ve seen cowboy caviar all over lately, and this salad was inspired by a mix of that, plus some of my summer favorites.

It truly has it all: plenty of veggies that provide essential vitamins, minerals and fiber; protein from both the corn and the black beans; carbs from the corn, black beans, and tortilla chips; and fat from the avocado and dressing.

What does all that mean? 1) That this salad is pretty dang nutritious and 2) that it’ll help keep you feeling full and satisfied.

Plus, to make this salad as easy and simple as possible, you can utilize staples like canned beans and canned corn. Don’t let fear mongers fool you: canned produce can be just as nutritious as fresh.

Simply wash and drain whatever’s in the can and you’re good to go. Store any extras in an airtight container in the fridge.

Char the corn (optional)

Char the corn (this step is optional!). Add 1 teaspoon of oil to a hot cast iron skillet over medium high heat. Add the corn and let sit for a few minutes on all sides until lightly charred. Using a sharp knife, cut all corn off of the cob and set aside.

Note: if skipping this step, simply cut the corn off the cob without charring. You can also use canned corn.

Mix the dressing

Add all of the dressing ingredients to a mason jar and shake vigorously to combine. Set aside.

Prepare the salad

Add the tomatoes, red onion, avocado, black beans, and corn to a large bowl. Add the dressing and toss well.

Garnish & serve

Top with fresh basil to garnish.

Serve with tortilla chips to scoop and serve immediately.

Everything else you should know:

Substitutions: Swap cherry tomatoes for any tomato variety - just make sure to chop them well. You can also swap in any other type of beans or peas: black eyed peas or kidney beans would work well. In the dressing, if you don’t have red wine vinegar, swap for another light vinegar.
Storage: To make this salad in advance, toss everything with the dressing except the avocado. The lime juice in the dressing will help prevent the avocado from browning for a few hours, but no longer than that. So store in the fridge in an airtight container and add ripe avocado when you’re ready to eat.
Tortilla chips are a must: It’s worth saying that the tortilla chips are a must. This simple salad is delicious, but the best part is scooping everything up with the chips. Don’t skimp on them!

Did you try this recipe?

I hope you love this 15 Minute Black Bean, Corn & Avocado Salad. If you make it be sure to leave a comment below, mention @Veggiesandchocolate or tag #Veggiesandchocolate so I know how you liked it. I can’t wait to see your creations!

15 Minute Black Bean, Corn & Avocado Salad

Author: Sammi Haber Brondo | NYC Dietitian

Prep time: 10 MinTotal time: 10 Min

Ingredients

1 ear of corn
1 teaspoon olive oil
2 cups cherry or grape tomatoes, cut in half
1/4 small red onion, diced
2 avocados, cut into cubes
1 1/2 cup canned black beans, drained and rinsed
Basil to garnish

Dressing

2 tablespoons olive oil
1 tablespoon red wine vinegar
1 lime, juiced
2 teaspoons honey
Salt

Instructions

Char the corn (this step is optional!). Add 1 teaspoon of oil to a hot cast iron skillet over medium high heat. Add the corn and let sit for a few minutes on all sides until lightly charred. Using a sharp knife, cut all corn off of the cob and set aside. Note: if skipping this step, simply cut the corn off the cob without charring. You can also use canned corn.
Add all of the dressing ingredients to a mason jar and shake vigorously to combine. Set aside.
Add the tomatoes, red onion, avocado, black beans, and corn to a large bowl. Add the dressing and toss well.
Top with basil to garnish and serve immediately.

Did you make this recipe?

Tag @Veggiesandchocolate on instagram and hashtag it #Veggiesandchocolate

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