Mediterranean Black Bean and Corn Salad
A fresh, vibrant, and wholesome dish that blends the heartiness of black beans with the sweetness of corn and the bold, zesty flavors of the Mediterranean. This salad is perfect as a side dish, light lunch, or a potluck favorite. Packed with protein, fiber, and colorful vegetables, it’s tossed in a lemony olive oil vinaigrette with aromatic herbs and tangy feta for the ultimate refreshing bite.
Time Required
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
Servings: 4–6
Ingredients
For the Salad:
1 (15 oz) can black beans, drained and rinsed
1 ½ cups sweet corn kernels (fresh, canned, or thawed from frozen)
1 cup cherry tomatoes, halved
¼ cup red onion, finely diced
⅓ cup kalamata olives, pitted and sliced
½ cup feta cheese, crumbled
¼ cup fresh parsley, chopped
2 tbsp fresh basil or mint, chopped (optional)
For the Dressing:
3 tbsp extra virgin olive oil
1 ½ tbsp fresh lemon juice
1 tsp red wine vinegar
1 clove garlic, minced
½ tsp dried oregano
Salt and pepper, to taste
Instructions
Prepare the Ingredients:
Rinse and drain the black beans. If using canned corn, drain well. Chop the vegetables and herbs.
Mix the Salad Base:
In a large bowl, combine black beans, corn, tomatoes, red onion, olives, and herbs.
Make the Dressing:
In a small bowl or jar, whisk together olive oil, lemon juice, red wine vinegar, minced garlic, oregano, salt, and pepper until well blended.
Toss Everything Together:
Pour the dressing over the salad and toss gently to combine. Add the crumbled feta and give it one final gentle mix.
Chill or Serve Immediately:
Let sit for 10–15 minutes to allow flavors to meld (optional), or serve immediately. Can be served cold or at room temperature.
Tips for Best Results
Use Fresh Ingredients:
Fresh corn (grilled or boiled and cut off the cob) and ripe cherry tomatoes elevate flavor significantly.
Drain Well:
Ensure black beans and corn are well-drained to avoid a watery salad.
Mince Garlic Finely:
For a more mellow bite, finely mince or even grate the garlic before adding it to the dressing.
Balance the Acidity:
Taste the dressing before tossing. Add a pinch of sugar or a bit more oil if the lemon is too tangy for your preference.
Let It Rest:
Chill the salad for 15–30 minutes before serving to allow flavors to meld and deepen.
Serving Suggestion:
Serve with pita chips, grilled chicken, or spooned into lettuce cups for a light wrap-style lunch.
Recipe Variations
Add-Ins
Avocado – Diced for creamy richness (add just before serving).
Roasted Red Peppers – Adds sweetness and smokiness.
Artichoke Hearts – Chopped for more Mediterranean flair.
Chickpeas – Swap or add to the black beans for a protein boost.
Cheese Options
Swap feta with crumbled goat cheese or cubed mozzarella.
For a vegan version, omit cheese or use a plant-based feta alternative.
Herb Variations
Swap parsley with cilantro for a fusion flavor.
Use fresh dill or oregano for added herbal depth.
Add Heat
Add diced jalapeño, chili flakes, or a dash of hot sauce for a spicy kick.
Leafy Option
Serve over a bed of baby spinach, arugula, or romaine for a hearty salad bowl.
Dressing Twist
Add a touch of honey or maple syrup to the dressing for sweet contrast.
Replace lemon juice with lime juice for a zesty twist.
Frequently Asked Questions
Q: Can I make this salad ahead of time?
A: Yes! It tastes even better after sitting for a few hours in the fridge. Just wait to add the feta and any soft add-ins (like avocado) until just before serving for best texture.
Q: Can I use frozen corn?
A: Absolutely. Thaw and drain it well before adding. For extra flavor, you can lightly sauté or roast it before tossing in.
Q: Is this salad gluten-free?
A: Yes, it’s naturally gluten-free. Just double-check any packaged ingredients (like canned beans or cheese) to ensure they are certified GF if needed.
Q: Can I make it vegan?
A: Definitely—just omit the feta cheese or use a vegan feta substitute.
Q: How long does it last in the fridge?
A: It keeps well for up to 3 days in an airtight container. Stir before serving to redistribute dressing and flavor.
Nutrition Information
(Per serving, based on 6 servings)
Calories: ~210
Protein: 7g
Fat: 11g
Carbohydrates: 20g
Fiber: 6g
Sugar: 3g
Sodium: ~370mg (varies with feta and olives)
Nutritional values may vary depending on exact ingredients and brands used.
Conclusion
The Mediterranean Black Bean and Corn Salad is a celebration of fresh, vibrant ingredients with Mediterranean flair. It’s hearty enough to serve as a standalone meal yet light enough as a side. With a zesty lemon-olive oil dressing, protein-packed beans, sweet corn, crisp veggies, and briny feta, each bite is full of texture and flavor. Perfect for meal prep, picnics, potlucks, or healthy lunches, this salad is endlessly customizable and always refreshing.