Recipe: Black Bean Salad with Honey Lime Vinaigrette
If you want to brown bag this protein and fiber-filled salad, pack the dressing separately and toss it in right before eating. For an extra muscle-building protein boost, top with leftover grilled chicken.
Skill level: Beginner
Start to Finish: 20 minutes
Prep: 15 minutes
Cook: 5 minutes
For the salad
1 ear of fresh corn, shucked and cleaned (or about 1 cup corn kernels)
1 can (15 ounce) black beans, rinsed and drained
1 can (15 ounce) kidney beans, rinsed and drained (or any other bean will work here too)
1 red or yellow bell pepper, seeded, stemmed and diced
1 green bell pepper, seeded, stemmed and diced
½ medium red onion, peeled and diced
½ cup fresh cilantro leaves, roughly chopped
½ jalapeno, seeded and diced (optional)
For the dressing
1 teaspoon Dijon mustard
1 lime, zested and juiced
2 tablespoons honey
1/3 cup olive oil
Sea salt, to taste
To prepare the salad
1. Bring a pot of water to a boil. Add the corn and return to a boil. Cook for 5 minutes, then drain and rinse the corn under cold water to stop the cooking process. Pat dry and when cool enough to touch, cut kernels from the cob and add to a large serving or mixing bowl.
2. To the same bowl with the corn, add the beans, peppers, onion, cilantro and jalapeño, if you’re using it. Toss to combine.
For the dressing
1. In a small mixing bowl, combine the mustard, lime zest, lime juice and honey. Whisk in the olive oil.
1. Pour the dressing over the salad and toss to evenly coat the beans and vegetables. Cover the bowl with a lid or plastic wrap and refrigerate for at least an hour. Toss again before serving.
Nutrition Information (per about 1 cup)
Calories: 231; Total Fat: 10 grams; Saturated Fat: 1 gram; Protein: 6 grams: Carbohydrates: 31 grams; Sugar: 6 grams; Fiber: 6 grams; Cholesterol: 0 milligrams; Sodium: 231 milligrams
Recipe and photo by Sara Haas RDN, LDN.
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