Easy, Quick, Healthy Vegan
Sometimes healthy vegan food just doesn’t need to be complicated. Black beans, corn, avocado, cilantro, and lime: It’s so simple, yet so good. A few whole food, plant-based ingredients are all you need. This easy, oil-free Southwest Black Bean and Corn salad is a great example of how flavor can come together quickly.
Sweet corn plays balances the hearty texture of black beans. Red bell pepper and red onion add crunchy bites. Fresh lime juice and cilantro add brightness. Creamy avocado adds a cooling flavor. Then, ground cumin and minced jalapeno provide Southwest flair.
All of these whole food, plant-based ingredients create a beautiful vegan salad that is healthy and satisfying.
Beans are a Healthy, Plant-Based Power Food
Beans have been linked to numerous health benefits. Full of plant-based fiber and vegan protein, eating beans can help prevent heart disease and diabetes. Plus, beans are budget-friendly and easy to use. Simply, open a can, drain, rinse, and toss into your whole foods recipes.
How to Enjoy this Easy, Fresh, Oil-Free Black Bean Corn Fiesta Salad
This salad is great for meal-prep and sharing at parties. Make a big batch on the weekends to use for vegan lunches throughout the week. Or double the recipe for a plant-based side dish you can take to parties. This salad is:
- Fresh
- Easy to make
- Has a spicy kick
Chef Katie’s Basic Plant-Based Cooking Tips:
Oil-Free: I’m on a mission to get rid of empty calories, like those found in refined oils. Creamy avocado adds healthy fat to this recipe, along with key nutrients like fiber and protein.
Oil-Free: I’m on a mission to get rid of empty calories, like those found in refined oils. This recipe skips oil and uses parchment paper to keep the bars from sticking to the pan. This makes a healthy, low-calorie recipe.
Easy and Fresh: Fresh lime juice gives this salad bright flavor. You can also a good-quality jarred lime juice.
Make Ahead: If making this salad ahead of time, note that the avocado will start to oxidize and turn brown. To avoid a brown salad, you have a few of options. First, you can leave the avocado out and add just before serving. Second, you can add ½ teaspoon citric acid (which helps delay the browning). Or, you press a layer of plastic wrap on top of the salad, removing as much exposure to air as possible.
Sun Gold tomatoes: Sun Gold tomatoes are incredibly sweet, juicy tomatoes. They are one of the first tomato varieties available during the summer. If possible, find locally-grown Sun Gold tomatoes. They’re usually available at a co-op, farmers market, or grocery store. The tomatoes for this recipe came for the Hungry Hollow Co-Op, which supplies Whole Foods Markets in Chicago.
Watch to Learn how to Choose the Sweetest Corn:
Easy, Fresh, Oil-Free Black Bean Corn Fiesta Salad
- Easy
- Ready in: 10 minutes
- Yield: about 5 cups
- Servings: 4
This easy, healthy oil-free salad comes together quickly. With black beans, corn, avocado, cilantro, and jalapeno, this is satisfying and full of Southwest flavor! It makes the perfect plant-based lunch. Or, use for filling vegan lettuce cups. No more boring salads!
If you love this, you’ll also love 5-Minute Mango Black Bean Salad, Moon and Stars Watermelon Calypso Bean Salad, Guaca-Jica: Quick Corn, Bean, Jicama, and Avocado Salad, and 5-Minute Raw Corn Tomato Basil Salad.
Print RecipeEasy, Fresh, Oil-Free Black Bean Corn Fiesta Salad
Ingredients
- 1 15-ounce can black beans, drained and rinsed
- 1 cup frozen corn kernels thawed
- ½ pint Sun Gold or Cherry tomatoes halved
- 1 red bell pepper diced
- 1/4 cup fresh cilantro chopped
- 1 medium avocado diced
- 2 tablespoons lime juice
- 1 teaspoon ground cumin
- 1/2 teaspoon salt
Instructions
- To make the Healthy Southwest Black Bean and Corn Salad: In a medium bowl, combine all ingredients. Taste to adjust seasoning. Serve and enjoy!
Notes
Ready in: 10 minutes
Yield: about 5 cups
Servings: 4
Nutrition Facts | |
---|---|
Servings 4.0 | |
Amount Per Serving | |
calories 220 | |
% Daily Value * | |
Total Fat 7 g | 11 % |
Saturated Fat 1 g | 4 % |
Monounsaturated Fat 4 g | |
Polyunsaturated Fat 1 g | |
Trans Fat 0 g | |
Cholesterol 0 mg | 0 % |
Sodium 325 mg | 14 % |
Potassium 597 mg | 17 % |
Total Carbohydrate 29 g | 10 % |
Dietary Fiber 12 g | 48 % |
Sugars 4 g | |
Protein 9 g | 17 % |
Vitamin A | 23 % |
Vitamin C | 70 % |
Calcium | 5 % |
Iron | 14 % |
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. |
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I’ll add Red Onion, top with some fresh cubed avacado. Thanks for this.
Sounds delicious! Enjoy!