Black Bean and Corn Salad With Homemade Tortilla Chips

Jun 01, 2023June 1, 20230 1
Black Bean and Corn Salad With Homemade Tortilla Chips: A Healthy and Easy Recipe
in Salad

Prep

15 min

Cook

10 min

Ready In

25 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 can black beans , drained and rinsed
1 can whole kernel corn , drained
1/2 cup fat-free Italian salad dressing ( I used regular )
6 corn tortillas ( More than that will be hard to fit onto one cookie sheet . )
4 ounces reduced-fat cheddar cheese or 4 ounces monterey jack cheese , shredded
1/2 cup plain nonfat yogurt ( Fat-free alternative to sour cream )
1/2 teaspoon cumin
1/2 teaspoon garlic powder
2 tomatoes
4 cups romaine lettuce
1/3 cup minced bell pepper
1/2 small jalapeno , minced ( more to taste )

Nutrision Information

Servings Per Recipe
4
Calories
270
Sugar
8g
Fat
5g
Black Bean and Corn Salad With Homemade Tortilla Chips is a simple and healthy recipe that is perfect for summertime. The combination of protein-rich black beans and fiber-rich corn makes it a satisfying and filling meal. This salad is also packed with colorful vegetables that are loaded with vitamins and minerals. The homemade tortilla chips are easy to make and add a delicious crunch to the dish. This recipe can be easily customized to include other ingredients, such as avocado or grilled chicken.

Instructions

1.Preheat oven to 375 degrees F.
2.Cut each tortilla into ten triangles and place on a baking sheet. Lightly spray with cooking spray and sprinkle with salt. Bake for 8-10 minutes or until golden brown. Set aside.
3.In a large bowl, mix the black beans, corn, bell pepper, jalapeno, diced tomatoes, and Italian dressing.
4.In a small bowl, mix the yogurt, cumin, and garlic powder. Set aside.
5.Place the romaine lettuce on a serving plate and top with the black bean and corn mixture. Sprinkle with the shredded cheese and drizzle with the yogurt mixture. Serve with the homemade tortilla chips on the side.

PROS

This Black Bean and Corn Salad is loaded with healthy ingredients and is a great source of protein and fiber.

It is easy to prepare and makes a perfect summer meal or side dish for any occasion.

CONS

This salad contains a fair amount of sodium due to the canned beans and corn.

People with digestive issues may want to limit their intake of beans and corn.

HEALTH & BENEFITS

This salad is packed with fiber and plant-based protein, making it a great option for vegetarians and vegans.
The black beans and corn are excellent sources of fiber, which can help regulate blood sugar levels and promote bowel health. The yogurt in this recipe is a great substitute for sour cream and is a good source of probiotics, which help support gut health.

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