Mediterranean Diet Corn and Black Bean Salad

Bright, fresh, and bursting with bold flavors, this Mediterranean Diet Corn and Black Bean Salad is a colorful and healthy dish perfect for any occasion. Packed with protein-rich black beans, sweet corn kernels, crisp cucumber, juicy cherry tomatoes, and vibrant red bell pepper, this salad delivers a satisfying crunch and a medley of flavors in every bite. A zesty dressing made with extra-virgin olive oil, fresh lemon juice, and a touch of cumin ties it all together, while freshly chopped parsley adds a pop of herbal freshness. Ready in just 15 minutes with no cooking required, this nutrient-rich salad is ideal as a light lunch, a side dish for grilled meats, or a stand-alone vegetarian entrée. It's a quick, wholesome, and irresistibly flavorful recipe that's sure to become a favorite in your Mediterranean-inspired meal rotation.

Nutriscore Rating: 86/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

Ingredients

• 15 oz can canned black beans
• 1.5 cups corn kernels
• 1 medium red bell pepper
• 1 cup cherry tomatoes
• 0.5 small red onion
• 1 medium cucumber
• 0.5 cup fresh parsley
• 3 tablespoons extra-virgin olive oil
• 3 tablespoons fresh lemon juice
• 1 tablespoon red wine vinegar
• 1 teaspoon ground cumin
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Rinse and drain the black beans thoroughly and transfer them to a large mixing bowl.

Step 2

Cut the red bell pepper into small dice and add it to the bowl with the black beans.

Step 3

Halve the cherry tomatoes and add them to the bowl.

Step 4

Finely chop the red onion and add it to the salad mixture.

Step 5

Peel the cucumber, remove the seeds, and chop it into small pieces. Add it to the bowl.

Step 6

Chop the fresh parsley and mix it into the salad for added flavor and color.

Step 7

In a small bowl, whisk together the extra-virgin olive oil, lemon juice, red wine vinegar, ground cumin, salt, and black pepper to make the dressing.

Step 8

Pour the dressing over the salad ingredients and toss everything together gently until well combined.

Step 9

Let the salad sit for at least 5 minutes to allow the flavors to meld. Serve chilled or at room temperature.

Nutrition Facts

Serving size	(1332.0g)

Amount per serving	% Daily Value*
Calories	1290.5

Total Fat 47.6g	0%
Saturated Fat 6.9g	0%
Polyunsaturated Fat 0.9g
Cholesterol 0mg	0%
Sodium 2739.8mg	0%
Total Carbohydrate 181.1g	0%
Dietary Fiber 55.5g	0%
Total Sugars 32.2g
Protein 51.8g	0%

Vitamin D 0IU	0%
Calcium 361.2mg	0%
Iron 18.1mg	0%
Potassium 3927.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 31.5%

Protein: 15.2%

Carbs: 53.3%