Canned Corn, Black Bean and Avocado Salad (with Quinoa)

• Fresh and delicious - there's so much flavour and texture packed into a bowl of this salad with sweet corn kernels, cool tangy feta, smoky black beans, and creamy avocado finished with a zesty cilantro/coriander and lime dressing.
• On the table in 30 minutes
• Healthy - packed with fibre, protein, healthy fats and much more. And did you know that canned corn is just as nutritious as fresh (and so much more convenient)?
• No obscure ingredients - you should be able to get everything you need to make this salad from your local store.
• Make-ahead friendly - the salad can be stored in the fridge for up to 4 days. Just make sure you store the dressing separately to prevent it from going soggy.

You should be able to find all the ingredients to make this salad at your normal supermarket.

Black beans: canned beans are my go-to because they are quick and convenient, but you can also use dried beans if you prefer. Cook them first on the stove or instant pot. You could also swap the black beans for pinto beans, kidney beans or chickpeas.

Feta: adds a cool fresh tanginess to the salad that can also be achieved using sour cream or cottage cheese. Queso Fresco or cotija are great choices if you can get hold of them. You can also add some cooked chicken if you would prefer a leaner protein.

Red onion: you can substitute this with spring onions/scallions or white onion.

Quinoa: you can use another grain instead such as rice or couscous. Or if you would prefer to enjoy this salad as a side dish you can omit it and reduce the amount of dressing by half.

Toasted tortilla pieces: these are an optional topping that adds a satisfying crunch. You can also top or serve the salad with tortilla chip pieces.

Yoghurt, cilantro/coriander and jalapeño dressing: You can omit the jalapenos if you are sensitive to spice and if you prefer a dressing without yoghurt you could make lime vinaigrette instead.

Place a frying pan on a medium heat and add olive oil. Fry the tortilla strips for a few minutes, tossing to ensure they are toasted on both sides. Set aside when done.

2. Black beans and corn

Add a little more olive oil to the frying pan and add the black beans, smoked paprika, ground cumin, cayenne pepper, garlic powder and salt, and cook for a few minutes until the beans soften. Then add the canned corn, cook for a few more minutes until hot and remove the pan from the heat.

3. Make the dressing

Make the dressing using a hand blender or food processor. Add coriander/cilantro, jalapeños, fresh lime juice and yoghurt to a food processor or blender and blitz until a smooth liquid is formed. Then add the olive oil.

4. Assemble

Put the cooked quinoa, black beans, corn, avocado and crumbled feta in a large bowl. Pour on the dressing, toss and top with the toasted tortilla strips and additional optional coriander/cilantro and jalapenos, and serve.

1. Keep an eye on the tortilla strips when you toast them. They can go from nicely brown to burnt in a matter of seconds
2. Ensure any liquid from the canned corn and black beans is fully cooked off before adding them to the salad
3. Use pre-cooked quinoa if you are short on time. Quinoa takes around 20 minutes to cook and even longer to cool. Store-bought quinoa is a real help when you are in a hurry.

Canned corn offers similar levels of nutrients to fresh corn according to a 2021 study. This means you'll get nutrients that benefit eye health, vitamin B, iron, protein, potassium and a lot of fibre at a lower cost without the time and hassle required to prepare fresh corn.

Canned corn is already cooked and can be consumed straight from the can. However, the taste and texture improve if you heat it on the stove or in the microwave and add oil or butter as well as seasoning.

Canned corn provides almost the same level of nutrition as fresh corn. It is high in fibre and nutritious, however, it is also very high in starch. Canned corn is a healthy food choice in moderation, but consuming it every day is not advised due to its high sugar content.

The salad can be stored in the fridge for up to 3 days. If you are planning to eat the salad over a few days store the dressing separately to avoid a soggy salad. Adding fresh avocado when serving is also advised so it does not oxidise and turn brown.

Canned corn is nearly as nutritious as fresh corn and is much cheaper and easier to prepare. Most importantly, after a little oil, butter and seasoning it can taste really good. It makes a tasty topping for Easy Weeknight Chicken Ramen and this Vegetarian Burrito Bowl. It is also a key ingredient in my comforting Tuna Pasta Bake and can be used to make Mexican Street Corn Soup.

Sopa De Elote Recipe (Mexican Street Corn Soup)

Easy Weeknight Chicken Ramen Recipe

30 Minute Vegetarian Burrito Bowl

Easy Creamy Tuna Pasta Bake

Did you try this recipe? It would be really great if you could leave a comment and a star rating ⭐️. I would love to receive your feedback and know that other readers find it helpful too.