This simple black bean and corn salad is a recipe from Ann Esselstyn’s in Dr. Caldwell Esselstyn’s book Prevent and Reverse Heart Disease.
This bean salad one of my favorites when I need to prepare something quickly to take to a function. No cooking required!
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The fresh cilantro and fire roasted tomatoes are what make this dish taste so good. The ingredients call for either fresh diced tomatoes or fire roasted tomatoes, but I love to use the fire roasted.
Fire roasted tomatoes
The term fire roasted used to scare my husband, because he is not a fan of anything spicy. It’s important to note that it does not mean that they are spicy or hot.
They have simply been grilled or roasted to bring out that deep rich flavor which lends itself well to this recipe. It’s the same process used to make roasted red bell peppers. So delish!
If you are in an area of an Aldi store, they have a brand of fire roasted tomatoes that is organic and very inexpensive. Here in North Carolina, we can purchased a 15 ounce can for less than $2.
Nutrition in Black Beans
Not only are they good with rice, but black beans also make a healthy addition to soups, salads and pasta dishes.
As a legume, black beans contain nutrients found in protein foods such as poultry and seafood, as well as nutrients found in vegetables such as spinach and broccoli.
The protein and fat content in black beans makes the food a healthy alternative to other sources of protein such as high-fat meats. A 1/2-cup serving of cooked black beans contains 8 grams of protein and less than 1 gram of fat.–LiveStrong
When we switched to a whole food plant-based diet (WFPB), this recipe was one of the first that we tried. It is so simple to make and can be ready in minutes. We love to eat this bean salad with homemade corn chips!
Homemade tortilla chips
Need a healthy chip? Homemade corn tortillas are SO easy to make. Simply use regular corn tortillas. Slice each one into 8 slices using a pizza slicer. Arrange on a baking sheet and spritz with a water bottle. Sprinkle with sea salt and garlic powder.
Bake at 400 degrees for about 5-7 minutes until crispy and golden brown. These are the healthiest tortilla chips and are delish!
Other Great Easy No-Cook Recipes
Plant-Based Vegan Starter Kits $27
- 2 cans of black beans, drained and rinsed well
- 1 can fire roasted, diced tomatoes
- 1 package of frozen corn, 16 oz., thawed by running under warm water in drainer
- 1/2 purple onion, diced
- 1 can of water chestnuts, drained and rinsed
- bunch cilantro, chopped
- juice and zest from 1/2 lime
- 3 + Tbsps. balsamic vinegar, to suite your taste
- Salt and garlic powder, to your taste
- Combine all ingredients in large bowl.
- Stir together thoroughly and serve.
- This tastes even better after a few hours (or next day) after marinating in refrigerator.
365 Everyday Value, Organic Black Beans, 15 Ounce
Cuisinart CTG-00-SMB Stainless Steel Mixing Bowls with Lids, Set of 3
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Amount Per Serving: Calories: 157 Total Fat: 1g Cholesterol: 0mg Carbohydrates: 32g Fiber: 8g Sugar: 9g Protein: 7g