Roasted Corn and Black Bean Salad

Roasted Corn and Black Bean Salad (contributed by Nancy Conard)

12 servings

Nancy says this dish is a hit every time she serves it.  It’s also good served with tortilla chips and pita bread.

1 lb. frozen corn kernels thawed
2 Tablespoons oil
1 Tablespoon salt
3/4 teaspoon cumin
6 Tablespoons fresh lime juice
5 Tablespoons oil
2 Tablespoons cider vinegar
1 cup chopped fresh cilantro
1/2 cup chopped red onion
3 Italian plum tomatoes, chopped
2 jalapenos, seeded and chopped
1 red bell pepper, chopped
2 teaspoons minced garlic
2 15 oz cans of black beans rinsed and drained
2 large avocados, peeled and cut into 1/2 inch pieces

Preheat oven to 450°. Combine corn and 2 Tablespoons oil in a medium bowl. Toss to coat. Spread corn on

Preheat oven to 450. Combine corn and 2 Tablespoons oil in a medium bowl. Toss to coat. Spread corn on ungreased baking pan. Bake 18-22 minutes until corn turns light golden brown, stirring every 5-10 minutes. Remove corn from oven and cool 10 minutes. In a jar with a tight-fitting lid, combine salt, cumin, lime juice, 5 Tbsp. oil, and vinegar. Shake until blended. In a large bowl, combine cilantro, onion, tomatoes, jalapeno, bell pepper, garlic, beans, and roasted corn. Mix well and add dressing from the jar and stir. Add avocados and toss gently to combine. Refrigerate up to 6 hours before serving.

FYI – Cumin is good for digestion!  This dish is also low in sodium and high in potassium, Vitamin C 

Nutritional Analysis

Calories     247.9

Total Fat     13.1 g

      Saturated Fat    1.8 g

      Polyunsaturated Fat     1.5 g

      Monounsaturated Fat    8.8 g

Cholesterol     0.0 mg

Sodium     201.2 mg

Potassium     567.6 mg

Total Carbohydrate     29.1 g

     Dietary Fiber     8.8 g

     Sugars     2.0 g

Protein     7.5 g

Vitamin A     21.4%

Vitamin B-6     13.8%

Vitamin C     61.0%

Vitamin E     7.9%

Calcium     3.0%

Copper     11.5%

Folate     34.3%

Iron     11.4%

Magnesium     17.0%

Manganese     22.1%

Niacin     8.9%

Pantothenic Acid     7.7%

Phosphorus     14.4%

Riboflavin     7.8%

Selenium     2.0%

Thiamin      15.6%

Zinc     8.2%

(based upon a 2,000 calories per day diet)


4 responses

  1. Made this over the weekend and it was fantastic! Great addition to our summer menu!

  2. Great to hear Kay! We love this and have it at every get together we have!

  3. Wow! That sounds good. Perfect for Tailgate Party on Sunday, as we watch our Cheifs “Pound” the Raiders!!

    Thanks, Kay

  4. Ooops!!! Chiefs

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