Traditional recipes

Black Bean Salad

Black Bean Salad

This quick and easy salad is the perfect start to taco night. Better yet, toss this into a few tortillas — hard or soft, corn or flour, it's up to you — for a vegetarian taco filling. Top with some shredded Jack and Cheddar cheese and you're all set.

Ingredients

  • 2 Cups canned black beans, drained and rinsed
  • 2 avocados, peeled, pitted, and diced
  • 2 plum tomatoes, diced
  • 1 bunch scallions, chopped
  • 2 Tablespoons chopped cilantro
  • 1 medium-sized red onion, diced
  • 5 Ounces Italian dressing
  • Tortilla chips, for serving

Servings4

Calories Per Serving399

Folate equivalent (total)183µg46%

Riboflavin (B2)0.3mg18.8%


Mexican Black Bean Salad [video]

Black Bean Salad is as festive-looking as it tastes, made with avocado, corn, bell peppers, lime, and juicy tomatoes. It bursts of Mexican flavors packed into one delightful, easy recipe that you can assemble in just ten minutes!

If you love black beans, you will also enjoy our other easy recipes: Slow Cooker Rice and Beans, Instant Pot Three Bean Chili, and Instant Pot Baked Beans.


A Simple Summer Salad with Endless Possibilities

Another great benefit of this black bean salad is that it doubles as a chunky dip for tortilla chips (be sure to buy the scoop-shaped ones!) or as a filling for burritos or quesadillas.

The salad gets even better after it sits out a little and all the flavors have melded, making it perfect for picnics, potlucks, and backyard barbecues. The salad’s chunky texture and freshness pair perfectly with anything grilled (from vegetables to burgers), and if you’re cooking indoors, it’s a great complement to crispy seared fish or tofu.


How to make black bean salad

This black bean salad is irresistible, and we couldn’t stop eating it! It’s perfectly seasoned and mixed with colored bell peppers, green onions and rice. It’s kid friendly and works as a healthy lunch idea or side salad. Or, make it as an easy potluck recipe to take to a gathering. It’s plant based, vegan and gluten free, so it works for a variety of diets!

This black bean salad is very easy to whip up here are the basic steps.

  • Boil a pot of rice. Here’s our favorite method.
  • Chop the veggies: The only place that requires a little finesse in the kitchen is dicing all those vegetables! Years ago it would have taken me forever to chop two bell peppers and a bunch of green onions. But these days, I’m all about knife skills. Scroll down for a video of how to chop bell peppers!
  • Add seasonings and black beans: Then you’ll just mix everything together! Veggies, black beans, olive oil, apple cider vinegar, lots of cumin and some Dijon mustard. It comes together quickly once the chopping is done!

Looking for more bean and rice recipes? We’ve got you. Here’s our Best Bean Recipes, Best Brown Rice Recipes, and Best Rice Recipes.


Related Video

Excellent dish as is that gets lots of compliments.

I made exactly as described. except ). I didn't use the broth because I am cooking for vegetarians. I added a lot of salt to the water though. I'm guessing the broth matters because this was really bland to me and my husband. I added more salt as other reviewers said to add salt. It was still flat. So then I got to work. I added a few cups of corn for sweet crunch, a few cups of diced purple cabbage for peppery taste, maybe a 1/2 cup of vinegar from a jar of pickled jalapenos (this helped the most - if it tastes flat to you and you don't want heat, you might need more vinegar or lime juice) and then more cumin and some ground coriander. That made it better and people liked it. Not sure Iɽ make it again. Iɽ rather make my go-to cold grain salad is America's Test Kitchen's Egyptian Barley Salad - people go wild for that one. :)

Iɽ love to have some ways to make this more spicy.

This is a keeper. Paired with a Chile Lime Rub pork tenderloin. I kept the recipe as is except added orange zest - 1 tbsp. and used a brown rice/quinoa blend. I took the previous post recommendation and laid the cooked mix on a cookie sheet for 30 minutes. It was perfect. I would love to add other veggies or roasted poblanos in the future. YUM.

Made this to go with a pig roast and it was da bomb! For those who are wondering, the Cook's Illustrated method of cooking rice for salad (so it isn't sticky) is to cook it in a large amt of salted water like pasta for 12 - 15 min, or until just tender drain in a colander, then cool on a sheet pan for 1/2 an hour or so before proceeding with recipe. Works like a charm.

FANTASTIC. Thanks for the tip about soaking the onions in ice water. made this for my company picnic. Great for a big crowd. I did use squeezed limes to be authenic and glad I did. Great reviews.

Amazing. roasted jarred peppers, wine vinegar only subs i made. Soaked the red onions in cold water to lessen intensity. Served in baked tortilla bowls. Used sofrito as a topping. If u didn't like this recipe u made it wrong, sorry.

I have been making this salad since the recipe was published 20 years ago. I usually double the amount of the dressing - adding half first, and then more to taste.

Excellent recipe. I've been making this recipe exactly as is for 5 years and it's still a keeper. Great with grilled pork loin or chicken. Even great the next day! If you are making adjustments - you might want to try a different recipe. Penzey's spices also has a great black bean and rice salad. Mybuddytank.

Very blah. I should have paid attention to the other reviewers and made some additions.

I LOVE this recipe but do make some changes as per others recommendations. I use lime juice instead of OJ and scallions instead of red onions for a bit less bite. I only add about 3/4 cup rice. People gobble it up.

I have been making a salad similar to this for years. I liked the OJ for the dressing. I added some fresh corn, 6 hard boiled eggs and jalapeno, for added zip, as well as 1 lb. Chorizo (removed casing and sauteed). I increased the chili powder to two tbsp and used toasted cumin seeds instead of the powder. Very good.

A great fresh summer salad or a way to lighten up a Latin inspired meal.

Needed to pull a quick menu together for my wife who offered to host our neighborhood Bunko group and had less than 24 hours to do so. Found this recipe that and gave it a try. It was a big hit with the ladies that night. Went very well with my tequila chicken sandwiches.

I thought this was pretty good, but the raw onion was too strong. Next time, I will either sautee the onion first, or else use green onions.

This is the best black bean and rice salad I have ever made. Took Epi reviewers' advice, and made some changes (lime juice instead of orange juice, and greens onions, although I am sure red would be delicious, too). Enjoy!

This recipe is a great gluten- free, dairy-free recipe, if you choose ingredients carefully.

I've made this recipe a number of times and gotten rave reviews each time. It makes a LOT so I always do a full batch. Great with chicken or beef thrown in as well.

I did not have bell peppers or cilantro. I added some chopped sun dried tomatoes and it was great! Will make it again for an easy lunch.

Delicious as it is. Add lots of salt.

Great dish with a few modifications. I use red, orange or yellow bell peppers instead of green (I think the cilantro adds enough green to the dish). I also add 1 tsp hot red pepper and use lime or lemon juice instead of the orange juice. If you rinse the rice first it does not stick at all, although cooking it as written works for me as well. This recipe does taste better the next day, so I always make it the night before.

this is a solid dish for anything from dinner to barbeque. i cut down on the rice and bell peppers

Excellent! I needed something to pair with a tequila lime turkey breast and this worked perfectly. In fact, in upstaged the turkey! Both my husband and I were going back for "just one more bite" well after dinner was over. I made a few modifications only out of necessity as I did not have some of the ingredients on hand. I used lime juice instead of orange juice, used peanut oil instead of olive, did not include the red onion, and used jarred roasted red peppers (which I would recommend). Delicious and very well-received!

This is amazing! I have made it a few times since first trying it a month ago - all I have to say is I use a lot of "salt to taste", otherwise, I follow it just as it is written. It's definitely worth a try - very easy, too!


Tips for making this bean salad

If using beans from a can, make sure to drain and rinse well. Black bean juice can make this dish less appealing visually.

Allowing this recipe to marinate in the refrigerator for a few hours before serving really enhances the flavor.

Keeps in the refrigerator for 5-7 days in an airtight container

The orignial recipe comes from Ann Esselstyn in Dr. Caldwell Esselstyn&rsquos book Prevent and Reverse Heart Disease.


Black Bean Salad Recipes

These black bean salad recipes are fresh, hearty and filling.  They are enough to be served as main dishes and are great for lunch,  brunch  and to take along on a picnic or outdoor celebration. 

Finish off these salads with fresh salad greens garnished with such tasties as sliced tomatoes, avocado cubes, radishes and green onion curls.

  • Black bean salads are great made in advance and even benefit.  Black beans are bland and time will give the tangy vinegars and dressings a chance to blend and improve the flavor
  • Canned beans tend to be salty.  Don't skip the step of rinsing them under cool water and draining very well in a colander
  • Salad can be made one day in advance.  This also gives the flavors a chance to blend and improve
  • All black bean salads are best served at room temperature to appreciate the flavors

Black Bean Salad with Roasted Red Peppers and Feta Cheese
Serves 4-6

This salad is made extra hearty with the addition of 1 cup of cooked orzo pasta or rice

1 cup cooked black beans, rinsed and well-drained if canned
Salt and ground black pepper to taste
2 red peppers, roasted and chopped
Lime-Cumin Vinaigrette (see below)
1/2 cup chopped fresh parsley
1 tablespoon chopped fresh cilantro
1 1/2 tablespoons chopped fresh oregano
2 ripe tomatoes, quartered
1/2 cup cubed Feta cheese
12 large Greek or black olives, pitted and coarsely chopped

Rinse and drain the black beans and toss with the peppers, lime cumin vinaigrette, parsley, cilantro and oregano.  Taste for salt and season with pepper.

Lime Cumin Vinaigrette
1 garlic clove
Salt to taste
Grated zest of 2 lime
2 tablespoons lime juice, or to taste
2 tablespoons finely chopped green onion
1 tablespoon minced Jalepeno pepper, or to taste
1/2 teaspoon ground cumin
1/3 cup light olive oil

Use a press or mince the garlic clove.  Combine in a bowl with lime zest, juice, green onion, jalapeno and cumin.  Whisk in the olive oil and adjust for balance of flavor.

Black Bean Salad with Green Olives and Oregano
Serves 6-8

3 cups cooked black beans, rinsed and well-drained if canned
2 small celery ribs, thinly sliced
12 Spanish olives, pitted and thinly sliced.  You can use pimento stuffed if you must!
2 tablespoons chopped fresh oregano
1 tablespoon sherry, balsamic or red wine vinegar
1 garlic clove, minced
Salt and pepper to taste
6 tablespoons extra-virgin olive oil

In a bowl mix together the beans, celery, olives and oregano.  In another bowl, whisk the vinegar, garlic, salt and pepper and the olive oil.  Taste for balance.  Pour over the bean mixture and mix gently. 

Ham and Black Bean Salad Recipe
About 6-8 servings, easily doubles or triples

Corn and black beans together in a colorful dish, perfect for brunch or lunch.  Make it spicy with a touch of hot pepper flakes

  • Buy slices of ham from the deli and cut into cubes
  • Substitute roasted pork or chicken for the ham
  • Four cups of corn equals about, 2 12-ounce cans one 24-32 ounce bag frozen or 5 ears of fresh corn
  • Can be prepared  a day in advance but drain any excess moisture that may accumulate and stir well before serving

4 cups corn kernels
1 16-ounce can black beans, rinsed and well-drained
1/2 cup sliced green onion
1/2 cup chopped red onion, about 1/2 large
1/2 to 1 cup cider vinegar
1/4 cup olive oil
1/2 tablespoon ground cumin
Hot red pepper flakes, to taste
Juice and zest of 1 large orange
1/4 cup chopped fresh cilantro
Generous 1/2 cup celery
2 cups cubed ham

Toss all ingredients together.  Serve or chill for about 1 hour

Spicy Black Bean, Zucchini and Corn Salad
Serves 4-6

This summery black bean and vegetable salad sports an interesting twist of Jalapeno and fresh citrus zest. The black, green and yellow colors strike a notable contrast

  • Zucchini exude a great deal of liquid when cooked.  To help remove excess water toss diced/sliced zucchini with a small amount of salt.  Let stand in a colander for 15 to 30 minutes.  Pat dry with a paper towel, pressing hard to soak up the liquid

2 tablespoons extra virgin olive oil
1 large red onion, chopped
3 large garlic cloves, chopped
1 jalapeno pepper, chopped
1 small zucchini, sliced in half lengthwise, then thinly sliced into half-moons
Salt and black pepper to taste
1 10-ounce box frozen corn kernels

1 15 ounce can black beans, drained and rinsed
1/2 cup chicken stock or water
Zest of 1 orange and 1 lime
Juice of 1 lime
1/4 cup fresh parsley, chopped

Preheat a medium skillet over medium-high heat with the olive oil.  Add the onions, garlic, jalapenos, zucchini and  salt and pepper.  Stir frequently until onions are translucent, about 3 minutes.  Add the corn kernels, stir to combine and cook for about 2 more minutes.  

Add the black beans and the chicken stock or water and cook until the beans are heated through.  Add the orange and lime zest and the lime juice and parsley. 


Black Bean Salad

Our colorful Black Bean salad has only five ingredients and takes just minutes to prepare.

Servings 8 servings, approx. ¾ cup each

Ingredients

  • 2 cans (15 oz. each) black beans drained, rinsed
  • 1 can (15 oz.) corn rinsed, drained
  • 2 medium red bell peppers chopped
  • ¼ cup finely chopped fresh cilantro
  • ¼ cup fresh lime juice

Instructions

Recipe Notes

The Nutrition Facts box below provides estimated nutritional information for this recipe.

P90X / P90X2 Portions
½ Tuber/Legume Grain
½ Vegetable

2B Mindset Plate It!
Makes a great FFC side as part of breakfast or lunch.

If you have questions about the portions, please click here to post a question in our forums so our experts can help. Please include a link to the recipe.

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Ingredient Notes

Black beans – for convenience I used a 400 gram can of black beans, rinsed and drained.

However, if you have dried black beans these can be cooked, cooled and added to the salad. You will need 240 grams (about 1 ½ cups) of cooked black beans for this recipe.

Note: A 400 gram tin of canned black beans when drained, will give about 240 grams (1 1/2 cups) of beans.

Corn Kernels – fresh, frozen or canned corn can be used. If using fresh corn, cook and cool it before using. For frozen corn it has already been cooked, allow it to thaw before adding to the salad. If using canned corn rinse and drain the corn before using. You will need about 260 grams for this recipe.

Note: A 400 gram tin of canned corn kernels when drained, will give about 260 grams (1 ½ cups) of corn kernels.

Jalapenos are a Mexican chilli they add a little heat to the salad. Use as much as you are comfortable with or leave them out if you don’t like chilli.

Use fresh jalapenos if they are available or use pickled jalapenos if you can’t get fresh. If you can’t get jalapenos at all use a green chilli instead.

Garlic – my recipe uses garlic powder, but you could use one to two cloves of grated fresh garlic. I choose to use garlic powder because, it is gentler on the stomach, whereas raw garlic can cause gas and bloating in some people.

Avocado – select a firm ripe avocado, it should feel slightly soft but not mushy when lightly pressed. If you don’t like avocado it can be left out.

Tomatoes – Use firm ripe tomatoes you could also use cherry or grape tomatoes and cut into quarters.

Capsicum (bell peppers) – For visual appeal I used orange capsicum, but red, yellow, or green capsicum could also be used.

Onion – use red onion, these not only look good in a salad, they are milder in flavour compared to brown onions.

Coriander – use fresh coriander. The leaves and stems can be used.

Lime juice – if you can’t get fresh lime, use the juice of a fresh lemon instead.

The rest of the ingredients – cumin powder, chilli powder, honey, olive oil are used to flavour the salad dressing.


BLACK BEAN TACO SALAD RECIPE

a lighter version of the classic taco salad. Packed with vegetables and black beans in place of chicken for protein. The dressing is simply irresistible!

Brilliant and beautiful summer servings of mixed greens are my #1 side dishes to make during the warm season. Particularly, on the off chance that they are on the sound side yet still totally delicious.Today I am cooperating with BUSH’S® Beans to present to you this formula for Black Bean Taco Salad. It is one of my number one summer servings of mixed greens to make for picnics or patio barbecues and my family adores it! It very simple to stir up because of the comfort of dark beans instead of chicken. Sweet corn, red and orange small scale peppers and red onion add a fly of shading and a huge load of flavor. Throw everything with the 3-fixing dressing and appreciate!

In the event that you resemble me and totally can’t stand cilantro, you will LOVE the dressing I made for this plate of mixed greens. It has just 3 fixings and ideal for this side dish. I essentially mixed sharp cream, salsa and ground cumin. So great! It would be extraordinary as a garnish for tacos too! I additionally use it in my Dorito Taco Salad.I consistently have a few jars of BUSH’S® Black Beans in my wash room. I’ve been adding them to pretty much every Mexican dish I make. They are ideal substitute for meat since they have 7 grams of protein, 6 grams of fiber, are without cholesterol, sans gluten and low in fat. I love their smooth taste and surface.

I trust you will make the most of my wind on the taco salad and make a major bowl for your following summer picnic. It is bound to disappear!If making ahead, don’t add the dressing until not long prior to serving. Likewise, I suggest keeping the cleaved onion independently and mix in prior to serving. It will forestall the onion flavor from surpassing the dish.

Black Bean Taco Salad Recipe – lighter version of the classic taco salad. Packed with vegetables and black beans in place of chicken for protein. The dressing is simply irresistible!

  • 3 cups chopped Romaine lettuce
  • 1 15 oz can BUSH’S® Black Beans rinsed and drained well
  • 1 15 oz can whole kernel sweet corn rinsed and drained well
  • 3 mini sweet red and orange peppers chopped
  • 1/2 medium red onion chopped
  1. Place lettuce, black beans, sweet corn, peppers and onion in a large mixing bowl. Toss gently together.
  2. In a mini blender, combine sour cream, salsa and cumin. Blend until smooth. Pour dressing over salad. Toss gently to coat.
  3. Serve immediately or refrigerate for 2 hours before serving.

If making a day ahead, store in fridge with onion and dressing in separate containers.


Watch the video: Καταπληκτική σαλάτα με φασόλια!! kritonas alexia (October 2021).