Call it a salsa, call it a dip, call it a salad. This hearty black bean and corn salsa is a versatile, vegan, gluten-free dish that can flex from breakfast (on eggs), to lunch (on salad greens), to snack (on chips), to dinner (on tacos). Throughout this recipe, I refer to it as both a salad and a salsa, since it can be served as either!
Are Black Beans Good For Your Gut?
This article from MD Anderson Cancer Center discusses a study that found that consuming beans can improve gut health and regulate immune and inflammatory processes in colorectal cancer survivors.
Additionally, this study explored the specific impacts of consuming black beans and noted that eating black beans modifies the gut microbiota by increasing the diversity of beneficial bacteria.
How Black Bean and Corn Salad Supports Your Gut
This salad delivers a powerful “gut boost” with a combo of polyphenols and prebiotics to feed your microbiome, thanks to the black beans and a variety of colorful vegetables.
Black beans, bell peppers, onions, and tomatoes are good sources of dietary fiber, including soluble and insoluble fiber. Fiber serves as a prebiotic, which means it acts as food for beneficial gut bacteria. When you consume the fiber-rich foods in this black bean salad, you’re doing your gut microbiome a favor.
Plant Fiber Diversity in One Dish
With several plant-based ingredients in one dish, this black bean salad recipe adds a diversity of plant fiber that so many gut health experts urge us to consume.
Did you know that gut health gurus recommend consuming at least 40 different plant species in a week? This includes not only fruits and vegetables, but also legumes, herbs, and spices. Fortunately, consuming different varieties of the same vegetable, such as red bell pepper and orange bell pepper, can count as different species.
Totaling the plant-based ingredients in this recipe, you’ll consume 10 different species in one dish!
Black Bean and Corn Salad Ingredients
This dip is created using a variety of colorful ingredients, such as black beans, sweet corn, tomato, bell pepper, onion, diced pineapple, cilantro, minced jalapeno, and lime juice. It provides a burst of flavor, texture, and gut nutrition. It offers a perfect balance of savory, sweet, and tangy flavors, all in one bowl.
Refer to the recipe card for the exact quantities:
- Organic black beans, canned
- Non-GMO corn – canned or frozen.
- Roma tomatoes seeded and diced
- Bell pepper (red or orange – color variety for looks and gut health)
- Fresh pineapple
- Jalapeno pepper
- Red onion
- Chopped cilantro
- Red wine vinegar
- Fresh lime juice
- Honey
- Salt
- Freshly ground black pepper
- Cumin
The fresh pineapple and jalapeno in this black bean salad add the extra “pow” and brightness to this salsa, without overwhelming the dish. Feel free to play with the amount of lime juice to suit your taste and dial up the tartness.
This no-cook black bean salad uses canned beans, canned corn, fresh produce, and common seasonings — offering a simplicity that we busy people appreciate!
How to Make Your Black Bean and Corn Salsa
This black bean salad recipe could involve a single line of instructions — throw it all a bowl and toss! But for the detailed instructions for this easy salad:
- Thoroughly drain and rinse your canned black beans. Roughly dry with a paper towel to ensure juices don’t accumulate at the bottom of your finished salad.
- Drain the canned corn.
- Chop your tomatoes, bell pepper, red onion, cilantro, jalapeno.
- Juice your lime. You can dial up the quantity of lime juice once the salad is tossed based on personal preference.
- Combine all ingredients in a bowl. Mix thoroughly in a large bowl.
- Store in an airtight container in the fridge and let sit for 1 hour before serving.
For garnish, consider adding any of the following ingredients on top of your bean salad, or on the side:
- Chopped fresh parsley
- Chopped fresh cilantro
- Sprigs of parsley or cilantro
- Lime wedges
Serving Suggestions
This black bean salad is quite possibly the only dish that’s part of my regular rotation that can be served at any meal (aside from dessert). Here are some serving suggestions for your black bean and corn salsa:
- Breakfast: As a topping for scrambled eggs, on top of mashed avocado on toast.
- On Salads: Put this salsa on a bed of greens for a color, fiber, and protein boost.
- Taco Topping: Add a spoonful on top of your favorite tacos for extra flavor and texture. It’s great with our Bison Tacos with Avocado Cream.
- Snack: Enjoy this salsa as a dipper for tortilla chips.
- With Proteins: Top chicken or fish with this salsa, use it as a filling for burritos and quesadillas, or add it as a healthy side dish.
- Party Appetizer: Create a crowd-pleasing platter with your black bean and corn dip, alongside regular salsa, guacamole, and tortilla chips.
Black Bean and Corn Salad
Ingredients
- 2 15oz cans organic black beans drained well
- 1 15oz can non-GMO corn drained well
- 2 roma tomatoes seeded and diced
- 1/3 cup diced bell pepper (red or orange)
- 1/3 cup diced pineapple
- 1 jalapeno pepper seeded, veins removed, minced
- 1/4 cup diced red onion
- 1/4 cup chopped cilantro
- 4 Tbsp red wine vinegar
- juice of 1/2 large lime or 1 small lime
- 3 Tbsp honey
- 1 tsp salt
- 1 tsp black pepper
- 1/8 tsp cumin
Instructions
- Thoroughly drain and rinse canned black beans. Roughly dry with a paper towel to ensure juices don't accumulate at the bottom of your finished salad.
- Drain canned corn. Chop your veggies.
- Combine all ingredients in a bowl. Mix thoroughly with a large spoon.
- Let sit in the refrigerator for 1 hour before serving.
Nutrition
Black Bean Salsa Variations
- For a spicy version: Leave the seeds of the jalapeno in the mix and/or add some chipotle peppers in adobo, red pepper flakes, or cayenne pepper.
- For a creamier version: Add diced avocado to the black bean salad. Keep in mind that it doesn’t keep as long in your refrigerator, as avocados can turn brown with time.
- For a smoky version: Use a can of fire-roasted tomatoes instead of plain diced tomatoes. Be mindful of the texture and water content of the canned tomatoes — you do not want to end up with black bean and corn soup!
- For a tarter version: Dial up the pineapple and fresh lime juice.
- For even more plant diversity: Replace one of the 2 cans of black beans with a different bean of choice (e.g., navy or cannellini), or add chopped green onions along with your red onion, or add two varieties of tomatoes rather than just Roma. Be sure to seed the tomatoes, being mindful of the liquid content.
Recipe FAQs
How do I store black bean and corn salsa?
Transfer the salsa to an airtight container or a sealed storage bag and store in the refrigerator. Black bean and corn salsa typically stays fresh in the refrigerator for 3 to 5 days. While it may still be safe to eat after this time, its flavor and texture may begin to deteriorate.
Can I make black bean and corn salsa ahead of time?
You absolutely can make black bean and corn salsa ahead of time. In fact, making it in advance allows the flavors to meld together, resulting in a more flavorful salsa. The most time consuming aspect of this recipe is chopping the vegetables. Save time by chopping in advance, as well as draining and rinsing your black beans, and draining your canned corn (or thawing and cooking corn kernels if using frozen).
Is black bean and corn salsa gluten-free?
Yes, this black bean and corn salsa is gluten free!
If you’re serving the salsa with tortilla chips or other accompaniments, make sure that they too are gluten-free. Some tortilla chips may contain wheat or gluten-based ingredients, so be sure to read the ingredient list and look for products labeled as gluten-free.
How do I make this a black bean salad without corn?
To make a black bean salad without corn, you can simply omit the corn from the recipe and increase the quantity of veggies to compensate for the corn. Consider adding a different color of chopped bell pepper, another variety of tomato (like cherry tomatoes), or even cucumber to maintain the veggie crunch and nutrition!
Can I freeze black bean and corn salsa?
While black bean and corn salsa can technically be frozen, I would not recommend it. It’s important to note that the texture of some of the ingredients, notably the tomatoes and peppers, can change upon thawing, resulting in a softer or mushier consistency.
However, if you don’t mind this texture change and are primarily concerned with preserving the flavor of the salsa, freezing can be an option.
One Response
This combination is so tasty with or without chips. I love it as a mid-afternoon snack!