Black Bean and Avocado Salad | Fresh & Healthy Recipe

A vibrant and refreshing salad loaded with protein, fiber, and healthy fats. This easy-to-make dish is perfect as a light lunch, a side dish, or a nutritious snack. It’s vegan, gluten-free, and packed with fresh flavors.

Ingredients

Main Ingredients:

• 1 (15 oz) can of black beans, rinsed and drained
• 1 large avocado, diced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, finely chopped
• 1 cup corn kernels (fresh, canned, or frozen)
• 1/4 cup fresh cilantro, chopped

Dressing:

• 3 tbsp olive oil
• 2 tbsp lime juice (about 1 lime)
• 1 clove garlic, minced
• 1/2 tsp ground cumin
• Salt and pepper to taste

Optional Add-Ins:

• 1/4 cup crumbled feta or cotija cheese
• 1/2 jalapeño, finely diced (for heat)
• 1/2 tsp smoked paprika (for added flavor)

Preparation Instructions

1. Prepare the produce:
   • Dice the avocado, halve the cherry tomatoes, finely chop the onion, and chop the cilantro.
   • If using fresh corn, remove the kernels from the cob.
2. Rinse and drain:
   • Rinse the black beans thoroughly in cold water and drain well to remove excess liquid.

Cooking Instructions

1. Combine the salad ingredients:
   • In a large mixing bowl, gently toss together the black beans, avocado, cherry tomatoes, red onion, corn, and cilantro.
2. Make the dressing:
   • In a small bowl or jar, whisk together olive oil, lime juice, minced garlic, cumin, salt, and pepper.
3. Dress the salad:
   • Pour the dressing over the salad and gently mix to coat all ingredients evenly. Be careful not to mash the avocado.
4. Taste and adjust:
   • Adjust salt, pepper, or lime juice to taste.

Final Presentation/Serving Suggestions

• Serve immediately as a light lunch, side dish, or dip with tortilla chips.
• Garnish with extra cilantro or a sprinkle of cheese for added appeal.
• Pair with grilled chicken or fish for a heartier meal.

Nutritional Benefits (Per Serving)

• Calories: ~220
• Protein: ~6g
• Carbs: ~18g
• Fiber: ~7g
• Fat: ~14g (from healthy fats in avocado and olive oil)
• Vitamins: High in Vitamin C, Vitamin K, and folate.

Grocery List

Produce:

• 1 large avocado
• 1 cup cherry tomatoes
• 1/2 red onion
• 1 lime
• 1/4 cup fresh cilantro
• Corn (1 cup fresh, canned, or frozen)

Pantry:

• 1 (15 oz) can of black beans
• Olive oil
• Garlic clove
• Ground cumin
• Salt and pepper

Detailed Package Sizes

• Black beans: 15 oz can (look for low-sodium options)
• Corn kernels: If canned, 8.5 oz or 15 oz can; if frozen, 1 cup
• Olive oil: Extra virgin, 16 oz bottle recommended

Cooking Tips and Variations

1. Meal Prep Tip: If making ahead, add the avocado just before serving to prevent browning.
2. Flavor Boost: Add a splash of hot sauce or a pinch of chili flakes for extra spice.
3. Substitutions:
   • Swap black beans for chickpeas or kidney beans.
   • Use parsley or mint instead of cilantro if preferred.