Easy Summer Bean and Corn Salad

This recipe is easy to pull together and makes a great batch meal to use throughout the week for any family that is busy with summer activities and events.

Michigan cucumbers and tomatoes are in peak season from July to October, making this dish a great way to incorporate seasonal vegetables into your diet.

The chickpeas and black beans, which fall in the legume family, are high in fiber and protein.

Photo credit: A Healthier Michigan 

Ingredients

Salad

  • 1 can (15 oz.) of chickpeas, drained and rinsed, try using low-sodium or no salt
  • 1 can (15 oz.) of black beans, drained and rinsed, try using low-sodium or no salt
  • 1 can (15 oz.) of corn, drained, try using low-sodium or no salt
  • 1/2 an English cucumber, chopped
  • 1/2 container of cherry or grape tomatoes, sliced in half
  • 2 avocados, pitted, peeled and chopped
  • 1 bell pepper, any color, de-seeded and chopped

Dressing

  • 2-3 Tbsp. olive oil
  • 1-2 Tbsp. balsamic vinegar
  • 1/2 lemon, juiced
  • 1/2 lime, juiced
  • 2 tsp. cumin or to taste
  • 1 tsp. salt or to taste
  • 1/2 tsp. garlic powder or to taste
  • 1/2 tsp. pepper or to taste

Easy Summer Bean and Corn Salad

Instructions
1. Mix all salad and dressing ingredients in one bowl.
2. Place in refrigerator for about 15 minutes, then serve. Enjoy!


Nutrition Information per Serving:
Nutrition Facts
1/2 cup = 1 serving
Amount Per Serving
Calories 81.5
Total Fat 3.7 g
Saturated Fat 0.5 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 2.2 g
Cholesterol 0.0 mg
Sodium 108.2 mg
Potassium 269.9 mg
Total Carbohydrate 11.2 g
Dietary Fiber 3.7 g
Sugars 1.9 g
Protein 2.9 g
Vitamin A 4.4 %
Vitamin B-12 0.0 %
Vitamin B-6 2.2 %
Vitamin C 22.8 %
Vitamin D 0.0 %
Vitamin E 0.9 %
Calcium 1.2 %
Copper 1.3 %
Folate 3.1 %
Iron 2.9 %
Magnesium 1.3 %
Manganese 1.7 %
Niacin 1.4 %
Pantothenic Acid 2.0 %
Phosphorus 0.9 %
Riboflavin 1.2 %
Selenium 0.1 %
Thiamin 0.8 %
Zinc 0.8 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Read 2 Comments

    1. Hi Brenda,

      Thanks for your comment. Great point. I usually recommend using low-sodium canned goods or at the very least rinsing canned vegetables with water to decrease the sodium content. Obviously, not everyone has to watch sodium levels, so those people may pick and choose if they would like to use low-sodium, rinse their beans/corn or find the combination that is right for them.

      In good health,

      Grace

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