Even though I enjoy cooking and creating recipes, my love and I still eat many of the same dishes again and again. We like to enjoy the same tastes on repeat. And we love our salads. We’re so lucky to have a wonderful organic farm on our road, so every week I order at least six bags of greens. Between swiss chard, kale, mixed greens and spinach we’re set for the week. I love a salad made with mixed greens, whatever else is in the fridge and an oil and vinegar dressing. But sometimes a hearty salad is in order. The other day we had some frozen corn with dinner, and it became the inspiration for this Corn and Bean Salad with Creamy Cilantro Lime Dressing.
To make this salad you’ll need:
- black beans (I used a canned, no salt added)
- corn (fresh, frozen or canned)
- sweet peppers
- tomatoes
- red onion
- jalapeno
- cilantro
For the dressing you’ll need:
- Cashews, soaked in water to soften
- Cilantro
- Garlic
- Lime juice
- Pepper flakes
- Salt and pepper
You can cook your own black beans, but I always keep a few cans of black beans in my pantry for a quick meal. That makes this a super-fast salad to put together. I used a combination of yellow, orange and red peppers because that is what was in my fridge. Green peppers would be nice to add more contrast in color. I used grape tomatoes, but any kind of tomatoes will be fine. Add less red onion or use green onions instead. You can also use more or less jalapeno based upon your taste preference. One of the great things about making a salad is that they’re so forgiving and offer a lot of flexibility.
The creamy cilantro dressing with a hint of lime is the perfect complement to the beans and corn. This Corn and Bean Salad with Creamy Cilantro Lime Dressing would also be delicious on Sweet Potato Latkes, Lentil Stuffed Sweet Potatoes or fish tacos too!
Health benefits of black beans
Black beans are loaded with health benefits:
- They are a good source of protein, a macronutrient essential for the production of amino acids.
- They increase the number of healthy bacteria in the gut and therefore improve the intestinal barrier function and overall gut health.
- At 16 grams in one cup, black beans contain over half of the daily recommended amount of fiber for women (28g).
- Beans are rich in B1, B2 and folate, all necessary for nervous system function. B vitamins are associated with reduced stress, anxiety and depression.
- Black beans are an excellent source of magnesium, which plays a role in bone health and metabolism.
- Meals containing black beans have been shown to have a lower insulin response after eating, which is associated with improved metabolic health and reduced risk of cardiovascular disease and diabetes.
This nutrient dense salad can be enjoyed for lunch or dinner, and is a great salad for a potluck or summer picnic.
I hope you love this Corn and Bean Salad with Creamy Cilantro Lime Dressing as much as we do. If you make this, or any of the recipes on Lori Moore Holistic Health, I’d love to hear how the recipe turned out for you in the comments below! You can also follow me on Facebook and Instagram.
Corn and Bean Salad with Creamy Cilantro Lime Dressing
Ingredients
Salad
- 2 cups cooked black beans (or 1 can)
- 2 cups cooked corn
- 1 cup chopped sweet peppers
- ½ cup chopped red onion
- ½ cup cherry tomatoes (cut in half)
- 1 tbsp chopped jalapeno
- 1 tbsp chopped cilantro
Dressing
- ½ cup cashew cream (equal parts cashews and water*)
- ½ cup cilantro
- 2 tbsp lime juice
- 2 cloves garlic
- ¼ tsp pepper flakes
- pinch Salt and pepper
Instructions
- Combine all dressing ingredients in a food processor and blend until creamy.
- Toss salad ingredients together in a large bowl. Add dressing and gently combine until the vegetables are coated.
- Serve immediately. This salad is also delicious chilled and enjoyed the next day.
Notes
- Use canned or cooked beans.
- Use any color of peppers nd any kind of tomatoes.
- Add less red onion or use green onions instead.
- Use more or less jalapeno based upon your taste preference.
