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

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

5 from 4 votes
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High Protein Black Bean and Corn Summer Salad

High Protein Black Bean and Corn Summer Salad. Simple recipe ready in just 10 minutes, bursting with summery flavours, protein, fiber and iron.

Course Salads, Side Dish
Cuisine Vegan
Prep Time 10 minutes
Total Time 10 minutes
Servings 2 people
Calories 561 kcal
Author HurryTheFoodUp

Ingredients

  • 1 can black beans, drained and rinsed (kidney beans also work well! 1 can = 15.5 oz)
  • ½ can corn, rinsed and drained (1 can = 1.75 cups/ 15oz)
  • 1 red onion
  • 2 spring onions
  • cup 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
  • 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

  1. 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.

  2. Chop the spring and red onions into thin half slices.
  3. Chop the garlic (if you’re having it).
  4. Drain and rinse the beans and corn.
  5. After 5 about five minutes the couscous should be ready, so throw in the chopped onions, beans and corn.
  6. Add the olive oil, lemon juice, cumin, paprika powder, chili flakes and give it all good mix.
  7. Ready!

Recipe 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 Facts
High Protein Black Bean and Corn Summer Salad
Amount Per Serving (593 g)
Calories 561 Calories from Fat 171
% Daily Value*
Total Fat 19g 29%
Saturated Fat 2.4g 12%
Sodium 392mg 16%
Potassium 768mg 22%
Total Carbohydrates 84g 28%
Dietary Fiber 18.9g 76%
Sugars 18.3g
Protein 18g 36%
Vitamin A 15%
Vitamin C 71%
Calcium 9%
Iron 19%
* Percent Daily Values are based on a 2000 calorie diet.

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37 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!!

    • 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).

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

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

  5. 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!

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

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

    • 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!

  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.

  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.

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

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

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

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

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

  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!

    • 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.

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