High-Protein, High-Fiber Creamy Mexican Black Bean Corn Salad Recipe Is a Dip, Topping or Side Dish (10 Minutes) by Donna John
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When planning the menu for a family get-together (aka gameday snacking), I kept reminding myself that adding more fiber and protein to my diet is tops on my list right now. (Check out the health benefits of fiber and the health benefits of protein.) This creamy Mexican black bean corn salad recipe was my answer for a delicious appetizer that I felt good about eating and serving to my family. The high-fiber and high-protein recipe was ready to be eaten in about 10 minutes.
This Mexican-inspired corn and black bean dip recipe is loaded with healthy ingredients! Here is your short gluten-free shopping list: a can of black beans (get the scoop on the health benefits of black beans), frozen corn (you could use canned corn or even fresh) red bell pepper (read about the health benefits of red bell peppers), green onions (scallions), red onion, fresh cilantro, sour cream, mayonnaise, red wine vinegar, ground cumin, chili powder and garlic powder.
Scoop the healthy Tex-Mex dip onto corn chips or tortilla chips for a delicious snack or appetizer, or serve it as a side dish with dinner. I also love to use the black bean corn dip as a topping for chicken breasts, fish and tacos, or for vegetarian tostadas.
Cuisine: Mexican / Tex-Mex
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Servings: 8
Ingredients
- 15 ounces (1 can) black beans, rinsed and drained
- 1 1/2 cups frozen corn, thawed
- 1 cup chopped red bell pepper
- 4 green onions, chopped
- 1/2 cup chopped red onion
- 1/4 - 1/2 cup fresh cilantro, chopped
- 1/2 cup sour cream
- 1/4 cup mayonnaise
- 2 tablespoons red wine vinegar
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1/4 teaspoon garlic powder
Here's how to make it:
- Whisk together the sour cream, mayonnaise, red wine vinegar, ground cumin, chili powder and onion powder in a bowl. Season with salt and black pepper, to taste. (Adjust the amounts of each seasoning to suit your tastes. You could use yogurt instead of either sour cream or mayonnaise if you prefer.)
- Add the remaining ingredients. (You can use canned, fresh or frozen corn. I used frozen corn that I thawed in a mesh strainer under running water.)
- Stir to combine. Eat immediately or cover and refrigerate until ready to serve. Store covered in the fridge.
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. 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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