Black Bean Salad
Colorful, crunchy, tasty and oh, so easy! This black bean salad will start your summer off perfectly!
Made with just a few pantry and garden ingredients, this pretty salad will take center stage on your dinner table.
Don’t worry if you don’t have a culinary school education, all you need to be able to do is operate a can opener and wield a paring knife.
This salad is not only super simple to prepare, it’s delicious! If you’re planning a #TacoTuesday get together, this dish will be an ideal addition to the menu.
It’s also a great example of #ConvenienceCooking. I developed this salad when I was a single mom working full time and needed to feed my family decent meals on a budget.
The beans provide a source of protein, while the remaining ingredients fill the vegetable portion of the food pyramid. Even dairy is met with the sour cream dressing.
[bctt tweet=”Colorful and delicious, Black Bean Salad is perfect #ConvenienceCooking for #TacoTuesday! ” username=”ApronFreeCook”]
Variations:
If you don’t have black beans, any style of canned beans will work. If you want to control the nutritional content of your beans, you can make your own using dried beans.
However, with the tremendous variety of canned beans on the market, I imagine you can find the low sodium, low fat, or whatever style you need. This recipe is focused on convenience, remember?
Frozen corn can be substituted for canned. Fresh diced tomatoes can replace canned tomatoes. Red or yellow pepper nicely stand in for the green pepper.
Of course, garden fresh corn, tomatoes and peppers are a terrific ingredient replacement! Chili powder or red pepper flakes are a fine alternative to packaged taco seasoning.
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Black Bean Salad Recipe
Ingredients:
- 14 oz Black Beans
- 14 oz Whole Kernel Corn
- 14 oz Diced Tomatoes
- 1 lg Green Pepper
- 1/4 c Sour Cream
- 1 TB Taco Seasoning
Recipe Directions:
- Open the beans, drain and rinse until water runs clear.
- Open and drain the tomatoes and corn.
- Chop the green pepper into quarter inch sized pieces.
- Place all ingredients in a medium sized bowl or 2 quart serving dish.
- Add the sour cream and taco seasoning. Stir to combine.
Approximate Nutritional Information:
Servings Per Recipe: 6, Amount Per Serving: Calories: 167, Fat: 3g, Cholesterol: 5g, Sodium: 476mg, Carbs: 32g, Protein: 7g
Make It A Meal:
Serve with nacho chips for a snack or side dish. Add to taco shells with some grilled chicken or ground beef. Served over lettuce with a sprinkle of cheese, it’s a great lunch salad.
The beauty of this salad falls not just to it’s pretty appearance, but to the flexibility in the recipe contents. Dress this up with your favorite beans and peppers. It’s all about #ConvenienceCooking so make it easy.
Stored in the refrigerator for up to five days, this salad will do well when packed in your lunch box. It doesn’t freeze well, however, as the peppers become mushy when thawed.
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