Ugly Dip Recipe: This Healthy Black Bean & Corn Recipe Needs a Name Change by Jan Mostrom
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Don't be turned off by the name of this recipe, because this "ugly dip" is actually as pretty as it gets! I love this ugly dip recipe as an appetizer with chips, or as a flavorful side dish with a simple protein any time of year. Right now, it's especially great because of all the fresh corn, peppers and onions from the farmers market. This healthy corn and black bean dip recipe comes together in just 15 minutes and is packed with fiber and great nutrition for any night of the week. The best part about this black bean and corn salad is that it can be prepped ahead and stored in the fridge until you are ready to serve.
To make this crunchy vegetable dip or relish recipe, you will need to gather the following ingredients: apple cider vinegar, granulated sugar or honey, olive oil, black beans, corn, sweet peppers, feta cheese, green onions and optional canned chopped green chiles. The gluten-free ingredients are simply tossed together. So quick and easy.
While you munch on this ugly dip (which needs a name change, in my opinion) as a snack, appetizer or side dish with dinner, read about the health benefits of black beans, the health benefits of peppers, the health benefits of feta cheese and the health benefits of corn. Hope you love it as much as I do!
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Cuisine: Mexican / American
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
Servings: 8
Ingredients
- 1/8 cup apple cider vinegar
- 1 tablespoon granulated sugar or honey
- 1/8 cup olive oil
- 15 ounces (1 can) black beans, drained and rinsed
- 15 ounces (1 can) corn, drained, or 2 cups frozen kernels (see Recipe Notes)
- 1 sweet pepper, chopped, or 1 cup chopped mini sweet peppers
- 4 ounces feta cheese, crumbled
- 5 green onions, chopped
- 2 ounces diced canned green chiles (optional)
Recipe Notes
- If fresh corn is in season, use fresh instead of canned or frozen corn.
- Be sure to rinse and drain the canned black beans well before using.
- Store the ugly dip in an airtight container in the fridge.
Here's how to make it:
- Make the dressing by combining vinegar, sugar and olive oil in a small bowl or jar.
- In a medium salad bowl, add the black beans, corn, feta cheese, sweet peppers, green onions and optional chopped green chiles. Add some of the dressing and taste to see if more is needed.
- Serve at room temperature or refrigerate for an hour or more to allow the flavors to meld. Enjoy!
Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. This recipe has been analyzed by HappyForks. However, any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.
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