BEAN CORN SALSA RECIPES

Name: Corn and Black Bean Salad
Prep time: 15 min
Total time: 15 min
Yield: 8 servings.
Cuisine: North America, Mexican
Ingredients: 1 can (15-1/4 ounces) whole kernel corn, drained; 1 can (15 ounces) black beans, rinsed and drained; 2 large tomatoes, finely chopped; 1 large red onion, finely chopped; 1/4 cup minced fresh cilantro; 2 garlic cloves, minced; DRESSING:; 2 tablespoons sugar; 2 tablespoons white vinegar; 2 tablespoons canola oil; 1-1/2 teaspoons lime juice; 1/4 teaspoon salt; 1/4 teaspoon ground cumin; 1/4 teaspoon pepper

CORN AND BLACK BEAN SALAD RECIPE: HOW TO MAKE IT

Corn and Black Bean Salad Recipe: How to Make It image

This colorful, crunchy black bean and corn salad is chock-full of easy-to-swallow nutrition that all ages will love. Try it with a variety of summer entrees, or as a wholesome salsa! —Krista Frank, Rhododendron, Oregon

Provided by Taste of Home

Categories Lunch Side Dishes

Total Time 15 minutes

Prep Time 15 minutes

Cook Time 0 minutes

Yield 8 servings.

Number Of Ingredients 14

Ingredients

1 can (15-1/4 ounces) whole kernel corn, drained
1 can (15 ounces) black beans, rinsed and drained
2 large tomatoes, finely chopped
1 large red onion, finely chopped
1/4 cup minced fresh cilantro
2 garlic cloves, minced
DRESSING:
2 tablespoons sugar
2 tablespoons white vinegar
2 tablespoons canola oil
1-1/2 teaspoons lime juice
1/4 teaspoon salt
1/4 teaspoon ground cumin
1/4 teaspoon pepper

Steps:

In a large bowl, combine the first 6 ingredients. In a small bowl, whisk dressing ingredients; pour over corn mixture and toss to coat. Cover and refrigerate at least 1 hour. Stir before serving. Serve with a slotted spoon.

Nutrition Facts : Calories 142 calories, FatContent 4g fat (0 saturated fat), CholesterolContent 0 cholesterol, SodiumContent 326mg sodium, CarbohydrateContent 21g carbohydrate (8g sugars, FiberContent 4g fiber), ProteinContent 4g protein. Diabetic Exchanges 1 starch

SPICY BLACK BEAN TACOS RECIPE | BBC GOOD FOOD

Spicy black bean tacos recipe | BBC Good Food image

These vegetarian bean tacos, lightly spiced with cumin and smoked paprika, are topped with fresh guacamole and a pomegranate salsa.

Provided by Jennifer Joyce

Categories Dinner, Main course, Supper

Total Time 25 minutes

Prep Time 15 minutes

Cook Time 10 minutes

Yield 4

Number Of Ingredients 19

Ingredients

1 tbsp vegetable oil
3 garlic cloves, chopped
3 x 400g cans black beans, drained and rinsed
3 tbsp cider vinegar
1 ½ tbsp honey
1 ½ tbsp smoked paprika
1 ½ tbsp ground cumin
1 small garlic clove
2 tbsp roughly chopped coriander
1 green chilli, sliced
2 avocados, halved and stoned
juice 1 lime
110g pack pomegranate seeds
1 green chilli, finely diced
1small white onion, finely diced
small handful fresh coriander, chopped
8-12 corn or flour tortillas
chipotle or other hot sauce
soured cream or coconut yogurt

Steps:

In a large frying pan, heat the oil and add the garlic. Fry until golden, then add the beans. Pour in the cider vinegar, honey and spices along with 1 tsp or more of salt, to taste. Cook until warmed through, crushing gently with the back of your wooden spoon, then set aside.
The best way to make the guacamole is with a large stone pestle and mortar, but you can use a medium bowl and a flat-ended rolling pin instead. Crush the garlic, coriander and chilli into a rough paste. Scoop in the avocado with a little salt and crush roughly – you want it chunky, not smooth. Squeeze in the lime juice and set aside.
Mix the salsa ingredients in a small bowl. Heat a griddle pan or steamer and quickly griddle the tortillas or steam a stack of them to warm up. Reheat the bean mixture.
To serve, put 1-2 heaped tbsp of beans on a tortilla. Top with a big spoonful of guacamole and some salsa, hot sauce and a dollop of soured cream or yogurt.

Nutrition Facts : Calories 640 calories, FatContent 24 grams fat, SaturatedFatContent 5 grams saturated fat, CarbohydrateContent 74 grams carbohydrates, SugarContent 12 grams sugar, FiberContent 18 grams fiber, ProteinContent 21 grams protein, SodiumContent 2.7 milligram of sodium

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