Bahamian Bean and Corn Salad

black bean and corn salad
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Ratings
(9)
  • Total: 10 mins
  • Prep: 10 mins
  • Cook: 0 mins
  • Yield: 8 servings
Nutritional Guidelines (per serving)
318 Calories
15g Fat
38g Carbs
9g Protein
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Nutrition Facts
Servings: 8 servings
Amount per serving
Calories 318
% Daily Value*
Total Fat 15g 19%
Saturated Fat 2g 10%
Cholesterol 0mg 0%
Sodium 14mg 1%
Total Carbohydrate 38g 14%
Dietary Fiber 7g 25%
Protein 9g
Calcium 98mg 8%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Black beans, black-eyed peas, and corn-simple ingredients are frequently used in Bahamian cooking. Here they are mixed with a spicy vinaigrette for a refreshing and healthy summer dish. It's an ideal complement to grilled foods such as chicken and red snapper.

Ingredients

  • 2 cans black beans (drained)
  • 2 cans black-eyed peas (drained)
  • 1 can corn (drained)
  • 1 large onion (sweet, diced)
  • 1 bell pepper (diced)
  • 4 cloves garlic (minced)
  • 2/3 cup apple cider vinegar
  • 1/2 cup olive oil
  • 1 teaspoon red pepper flakes
  • 2 teaspoons sugar
  • 1 teaspoon salt
  • 1/4 cup cilantro (fresh, minced)

Steps to Make It

  1. Place beans, black-eyed peas, bell pepper, and garlic in a medium size bowl.

  2. To make the dressing, place vinegar, olive oil, red pepper flakes, sugar, and salt in a bowl, and whisk to blend.

  3. Pour the dressing over the beans, peas, and vegetables.

  4. Add the minced cilantro, and gently stir to mix.

  5. Refrigerate until ready to serve.

 

Tip

  • Always make sure your work surfaces, utensils, pans, and tools are free of gluten. Always read product labels. Manufacturers can change product formulations without notice. When in doubt, do not buy or use a product before contacting the manufacturer for verification that the product is free of gluten.