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High Protein Black Bean and Corn Salad (10 Minutes, Vegan)

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High Protein Black Bean and Corn Summer Salad #vegan #beansalad | hurrythefoodup.com

A man walked into a bar and as he ordered his drink a little voice said ‘Ooh I love your shirt! You look great’.

Thank you’ replied the man, looking around and seeing only a small bowl of peanuts on the bar.

Then, in search of a smoke, he wandered over to the cigarette machine, only to receive a hail of abuse as he got there – ‘You’re fat, you’re ugly, I hate you!’.

A little shocked and confused he made his way back to the bar, where the barman apologised profusely.

‘I’m so sorry about that’ he explained, ‘the peanuts are complimentary but the cigarette machine is out of order…’

Whether they admit it or not, everybody loves a nice compliment. They make us feel good, or that our efforts have been noticed.

And that’s exactly what this High Protein Black Bean and Corn Summer Salad is all about.

It’s a really light and simple recipe, but somehow looks like you’ve made a real effort to put it together, and definitely leaves you feeling full.

High Protein Black Bean and Corn Summer Salad #vegan #beansalad | hurrythefoodup.com

The sweet corn compliments the mix of spices incredibly well, and the crunchy red and spring onions fit so nicely to the soft couscous and beans.

The lemon or lime give the salad it’s citrusy summer flavour, and it’s great to throw into a box to take on the go, whether it’s to work, a picnic or BBQ or as a post-workout meal.

(btw: if you want to have a similar lunchbox to the one Howie is using then check out this one here.)

Black Bean and Corn Salad – Health Benefits

The compliments don’t end there. Beans and legumes have the best level ratio of protein to fiber of all foods – and the benefits are amazing!

It’s great for the digestive system, blood-sugar level, and of course, heart (1).

One serving of this deliciously and deceptively easy salad provides a big chunk of much needed fiber and protein – close to twenty grams of each!

More than two thirds of day’s vitamin C intake is included as well – and with a nice side bonus of no cholesterol.

Iron and potassium are in there too – critical to oxygen transport, keeping energy levels high (2) and heart and muscle function (3), amongst much else. That’s gotta be worth a nibble.

High Protein Black Bean and Corn Summer Salad #vegan #beansalad | hurrythefoodup.com
High Protein Black Bean and Corn Summer Salad
4.75 from 31 votes
High Protein Black Bean and Corn Summer Salad. Simple recipe ready in just 10 minutes, bursting with summery flavours, protein, fiber and iron.
Cuisine:Vegan
Prep Time:10 minutes
Total Time:10 minutes
Servings:2 people
Calories:561kcal

Ingredients

  • 1 can black beans (kidney beans also work well! 1 can = 15.5 oz)
  • ½ can sweet corn (1 can = 1.75 cups/ 15oz)
  • 1 red onion
  • 2 spring onions
  • cup instant couscous (get the ‘just add water’ variety for quickest results. If you have it/like it then quinoa can also be used here)
  • ½ cup vegetable broth
  • 2 tbsp olive oil
  • 1 lemon (juiced)
  • 2 tsp cumin, ground
  • 2 tsp paprika powder
  • 2 tsp chili flakes (less can be more, so scale down if you don’t want it with much of a kick)
  • 1 clove garlic (chopped; dried is fine too)

Optional

Instructions

  • Prepare the vegetable broth with boiling water. Then pour it over the couscous in a large bowl. Don’t put too much water in – the ideal water level should be just enough to cover the couscous. You can always add more as needed – it’s much harder to take away excess water again.
  • Chop the spring and red onions into thin half slices.
  • Chop the garlic (if you’re having it).
  • Drain and rinse the beans and corn.
  • After 5 about five minutes the couscous should be ready, so throw in the chopped onions, beans and corn.
  • Add the olive oil, lemon juice, cumin, paprika powder, chili flakes and give it all good mix.
  • Ready!

NOTES

IF YOU LIKED THIS RECIPE: then you’ve gotta try this Kidney Bean Salad, or for a whole host of inspiration these 18 Veggie Protein Salad Bombs really need to be checked out!
Recipe inspired by ‘Street Food’ from Anne-Katrin Weber.

Nutrition

Nutrition Facts
High Protein Black Bean and Corn Summer Salad
Serving Size
 
593 g
Amount per Serving
Calories
561
% Daily Value*
Fat
 
19
g
29
%
Saturated Fat
 
2.4
g
15
%
Sodium
 
392
mg
17
%
Potassium
 
768
mg
22
%
Carbohydrates
 
84
g
28
%
Fiber
 
18.9
g
79
%
Sugar
 
18.3
g
20
%
Protein
 
18
g
36
%
Vitamin A
 
750
IU
15
%
Vitamin C
 
58.6
mg
71
%
Calcium
 
90
mg
9
%
Iron
 
3.4
mg
19
%
* Percent Daily Values are based on a 2000 calorie diet.
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Comments

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Recipe Rating




45 comments
  1. This is a beautiful salad Howie! I love black beans and corn and lime and have a southwest salad kind of like this one that we eat all the time! This is so amazing with the couscous addition. I love, love couscous!!

    1. Thanks Brandi!! I think Kat came up with the idea to try out this salad! I’m starting to like couscous a lot as well. It’s so easy to prepare, you just have to make sure not to drown it in water 😀

  2. thank you for stopping by my blog. im glad i stumbled upon here because i love healthy good for busy people…and i love the idea of this salad (and the nutritional analysis).

    1. Thanks Dixya! We do our best to help people eat a little healthier 🙂

  3. The salad bowl looks so tempting, filling and healthy!

    1. It’s all of the three things 😀

  4. gotta love natural protein foods without the use of protein powder! Looks amazing :))

    1. I’m definitely not a fan of protein powder either!

  5. 5 stars
    This looks so refreshing and delicious. Black beans + corn are the best combination! This is a perfect dish for summer, and just my kind of salad. Thanks for sharing!

    1. You’re welcome, Harriet! 🙂
      I added afew raisins, that made the whoel thing even better!

      1. Hi how can I get the recipe?

        1. Well, it’s in this post already. You didn’t see it? 🙂

  6. Yum, this sounds like a fantastic salad for summer! Plus, you can’t go wrong with all those health benefits 🙂

    1. It’s just right for the summer Donna! The lime and lemon are perfect 🙂

  7. I could totally go for this Howie. Seems tasty and simple enough. I like how you do the benefits breakdown too.

    1. Thanks Matt! The benefit is actually two fold! We keep in mind what’s important and why and we can add a little bit of information to the recipes 🙂

  8. Delicious looking salad! I think I will add this to my list of things to make this weekend. 😀 I could use a good, healthy meal!

    1. Deffo! I added also some raisins, loved it! 😀

  9. Yum! Looks like a perfect healthy salad for summer 🙂 Love all the pops of color!

  10. Such a healthy and satisfying meal! 🙂 I bet it tastes delicious too.

    1. Hi Cris! How’s the marathon prep going? 🙂
      I liked it a lot without the optional raisins, I loved it with raisins!

  11. Looks so colorful and delicious.

  12. Made this twice now. My wife and I really like it. I had to look it up to find that Spring Onions and Scallions are not the same thing. I should learn to cook some day.

    1. Wow, to be honest this is also news to me! But I can use the excuse that I’m not an English native 😉

  13. This looks so good, Howie! I still got a can of black beans, so now I know what I’m making with it! 🙂

    1. Thanks Sina! Ah, that’s great to hear, hope you enjoy the recipe 🙂
      PS. I really liked some raisins in the salad!

  14. 5 stars
    Delicious! We had it as a side dish with some BBQ tempeh and avocado. Definitely going to make this salad again 🙂

    1. Thanks a lot for your feedback Leah!
      Glad you liked the salad 😀

  15. 5 stars
    hello Howie Fox, i want to start salads business . please guid me..

    1. Hi Nirmal!
      Thanks for reaching our, but unfortunately I’m not familiar with the salad business either 😉

  16. I try this salad, but I felt like something missing. I add 1 apple and 1 red pepper…I like it.

    1. Sounds like good additions! It’s always worth experimenting to find what you love 🙂

  17. 5 stars
    OMG!!! This salad is delicious!! Thank you

    1. You’re very welcome AmyGirl! Really happy to hear you enjoyed it so much!!

  18. Wow! Amazing! I didn’t know that using a lemon or lime in, well, food would impart a citrusy flavor! Next time I’d like to have such a flavor, I’ll surely use a citrus fruit, like, for example a lemon or a lime! Thanks! Great tip!

    1. You’re most welcome! We’re always glad to teach people new things in life. Consider using an orange or grapefruit as well for more citrusy flavour on your citrusy flavour.

  19. 3 stars
    I love the recipe. It just has too much sodium. 🙁

    1. Hi Ana! Glad you like it. I don’t think the sodium is particularly high, why do you think that?

  20. 5 stars
    Thanks! Perfect combo for summer BBQs!

  21. I am making this now and plan to add diced avocado. Seemed like a natural addition a when i saw that the recipe called for lime juice.

    1. Hey Michael! Sounds like a great addition. I don’t think you can ever go too wrong with an extra avocado to be honest 😀

  22. Thank you for the recipes, they are very motivational! I’m going to try all of them. These recipes are easy, they seem to be delicious and also, they are going to help my health.

    1. You’re very welcome! I hope you enjoy and they do just that 🙂

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