Since I started to move towards a more plant based diet earlier this year, it’s actually been a big learning curve in coming up with new recipes that keep me interested. It’s so easy to just toss a chicken breast in the oven or on the BBQ or make burgers. It’s definitely been a challenge! Eating a mostly vegetarian diet also poses another challenge – ensuring you’re getting adequate amounts of certain nutrients that you would generally get from eating meat. Iron, for example. And of course, having a good source of protein. This black bean salad is a great way to get those nutrients – plus it’s easy. And yummy, did I mention that yet?
I’m a huge fan of salads as meals and this one definitely can do that. I really enjoy black beans; they’re high in protein, offering almost 20g in a 1/2 cup serving. Plus you’re getting roughly 40% of your daily iron intake in that serving as well. They also contain calcium, magnesium and vitamin B6! What a great little bean!
I mostly buy beans canned. But just a note, canned beans tend to be very high in sodium so make sure you rinse your beans thoroughly before using. It’s best to rinse well and let them drain or even spread out onto a paper towel to dry them slightly before tossing into a salad.
And giving this salad a little southwest twist, I did a simple olive oil, chili, cumin dressing to drizzle over top!
**I made this salad again, instead using white kidney beans (as I was out of black) and it was SO good as well! Try out some different beans and find your favourite combination.
This black bean salad is a great alternative to meat if you're moving to a more plant based diet. High in protein and iron - this is a summer favourite!
- 1 can black beans (rinsed & dried)
- 1 cup corn
- 1/4 cup onion (red or yellow; diced)
- 1/2 avocado (diced)
- 1/2 cup feta (crumbled)
- 1 cup cherry tomatoes (halved or quartered)
- 2 tbsp olive oil
- 1 garlic clove (grated)
- 1/2 tsp chili powder
- 1/2 tsp cumin
- 1 tbsp apple cider vinegar
- Pepper to taste
- Squeeze of lemon or lime wedge