Published on August 09, 2022

Cuban Citrus Corn & Black Bean Salad

black bean salad

Written by Callie Spooner, Dietetic Intern

Prep Time: 20 min | Total Time: 20 min | Makes 10-12 Servings

This Cuban-style dish is great to bring to a summer BBQ or store in your fridge for a quick lunch or dinner side dish. It is the perfect combination of sweet and salty, and topped with a tangy mojo dressing that’s made with three citrus fruits! This salad is filled with many colorful, fresh, healthy ingredients.

The beans provide the main protein source and are full of fiber to help regulate digestion and lower cholesterol. Bell peppers provide a great source of antioxidants, vitamin C and carotenoids, which have been shown to reduce the risk of many chronic diseases. The citrusy mojo dressing provides many vitamins, has anti-inflammatory effects and contains many nutrients that support heart health.

Feel free to make this dish your own by adding any additional ingredients such as avocado, which is a delicious source of healthy fat. And if you enjoy spicier dishes, add more jalapeños to the dressing for an extra kick!

Salad

Ingredients:

  • 3 (16 oz.) cans black beans, thoroughly rinsed and well drained
  • 1 (12 oz.) bag frozen yellow corn kernels (or fresh)
  • 1 (12 oz.) bag frozen white corn kernels (or fresh)
  • 1 red bell pepper
  • 1 orange bell pepper
  • ½ small red onion
  • handful fresh cilantro
  • Additions: avocado, cherry tomatoes, parsley, extra jalapeño  

Lightly steam corn kernels in microwave for about 3 minutes. Drain well. In a large bowl, combine beans and corn. Finely dice peppers and onion and add to bowl. Finely mince cilantro and add to bowl. Gently stir or toss salad, being careful not to mash beans.

Mojo Dressing

Ingredients:

  • Juice of 1 small orange
  • Juice of 1 lemon
  • Juice of 1 lime
  • ¼ small red onion
  • ¼ medium jalapeño, deseeded
  • 3 cloves garlic
  • ¼ cup cilantro leaves
  • 1 tablespoon honey
  • 2½ tablespoons cider vinegar
  • ½ teaspoon cumin
  • ¾ cup olive oil
  • salt to taste

Pour juices (should total about ½ cup) into a blender. Add onion, jalapeño, garlic, cilantro, honey, vinegar and cumin; blend until smooth. With the blender running, slowly drizzle in oil. Taste and add salt.

*Dressing makes 2 cups, which may be more than what is needed for the salad. Save in refrigerator to use for other salads or protein marinades.

To assemble, slowly pour 1 cup of dressing over salad, gently stirring to coat. Refrigerate salad for several hours, stirring occasionally to distribute dressing.

Nutrition Facts Per Serving: Calories: 195, Carbs: 25g, Protein: 9g, Fat: 7g, Saturated Fat: 0.9g, Sodium: 40mg, Fiber: 6g, Vitamin A: 30%, Vitamin C: 62%