Black Bean and Corn Salad

As the weather is warming up, I LOVE making quick, easy, and healthy salads.  And not just  lettuce-based salads.

When I lived in France, I saw there were so many types of salads out there that the word “salad” took on a completely different meaning.  There were fruit salads, vegetable salads, tabouli, bean salads….the list goes on and on.

And food took on a whole new meaning too.  Especially during the Summertime when it was too hot to cook (AND there was no air-conditoning!)  I saw the abundance of foods available — whole foods.

My favorite pastime (besides eating and drinking some wine) was going to the outdoor markets.  Walking around, the air was filled with so many amazing smells:  I’d catch a whiff of the ripeness of a tomato, the sweetness of a freshly cut melon, the aroma of a strawberry picked just hours before, an organic chicken roasting at a nearby stall.  And the cheeses — ah, the cheeses!  Now that was quite an aroma…and I loved it.  Then I’d walk past rows of olives (I never knew there were so many types!) and I swear I could taste them with my eyes.

And the herbs….the fresh herbs filled the air.

(Okay, my taste buds are watering….now what was I talking about?  Oh, salads….)

So I’d go to the farmer’s market and take a look (and some tastes!) of the foods that were in season.  And I’d go home an try to create a salad.   And sometimes just taking what was already in my pantry, and adding some of those fresh herbs, or a fresh vegetable or two, made all the difference.

So here’s a salad recipe I came up with made with canned black beans.  No, it’s not a French recipe.  But as in the summertime I didn’t want to cook too much, I was always looking for new ways to make salads.  So I’d often use some of the items I’d get at the markets, and then add some of my pantry items to mix it up a bit.

Besides, beans are a great source of protein so they fill you up, have cholesterol-lowering fiber, and are loaded with antioxidants.  Plus they’re low in calories (and that’s always a bonus).

So this recipe is super easy, quick, and even a non-cook can easily make it.  Because that’s what I’m all about.  Making food and cooking easy for anyone to do.

Because you don’t have to be a French-chef to prepare good and healthy foods.

Black Bean and Corn Salad

Ingredients:

2 (15 ounce) can of black beans, thoroughly rinsed and drained

1 (15 ounce) can of corn, rinsed and drained

1 pint of grape tomatoes, cut each in half (or 3-4 plum tomatoes, seeded and chopped)

1 green or red bell pepper, seeded and diced

1/2 cup chopped green onions or shallots

1 fresh jalapeño pepper, seeded and minced

1/2 cup fresh chopped cilantro

3 Tbsp of lime juice (about the amount of juice from two limes)

2 Tbsp olive oil

Salt and pepper to taste

Directions:

In a large bowl, combine the beans, corn, tomatoes, bell pepper, onions, jalapeño and cilantro.  Add the lime juice, olive oil, and add salt and pepper to taste.  Stir and chill before serving.

Serves 6-8

So this holiday weekend when you’re firing up the grill, and tired of a boring lettuce salad and want to add to the mix something healthy, satisfying and easy — try it out.

What are some of your favorite salads?

© Dinneen Diette