Bahamian Bean and Corn Salad

Jun 06, 2023June 6, 20230 13
Tasty Bahamian Bean and Corn Salad recipe for your summer barbecue
in Salad

Prep

10 min

Cook

0 min

Ready In

2h 10 min

Level

Very easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 cans black beans
2 cans black-eyed peas
1 can corn
1 large sweet onion , chopped
1 red bell pepper , chopped
4 garlic cloves , minced
2/3 cup apple cider vinegar
1/2 cup olive oil
1 teaspoon crushed red pepper flakes
2 teaspoons sugar
1 teaspoon salt
1/4 cup fresh cilantro , minced

Nutrision Information

Servings Per Recipe
6
Calories
338
Sugar
8g
Fat
18g
Bahamian Bean and Corn Salad is a popular salad in the Caribbean. This dish is packed with flavors and nutrients, making it a perfect side dish for any summer barbecue party. The ingredients are easy to find and the cooking process is simple, making it an ideal recipe for beginners. The combination of black beans, black-eyed peas, corn, sweet onion, red bell pepper, cider vinegar, olive oil, crushed red pepper flakes, and fresh cilantro gives this dish a unique flavor and health benefits that are hard to beat.

Instructions

1.Rinse the black beans, black-eyed peas and corn using cold water.
2.In a large mixing bowl, add black beans, black-eyed peas, corn, chopped sweet onion, chopped red bell pepper, and minced garlic.
3.In a separate bowl, whisk together apple cider vinegar, olive oil, crushed red pepper flakes, sugar and salt.
4.Pour the dressing over the mixed vegetables and toss.
5.Chill it in the refrigerator for 2 hours.
6.Before serving, stir in fresh cilantro and add more salt and pepper as per your taste.

PROS

This Bahamian Bean and Corn Salad recipe is packed with protein, fiber and essential nutrients.

It’s flavorful and easy to make, perfect for summer barbecue parties.

CONS

This salad contains a high amount of calories and salt, which can be harmful to people with high blood pressure or heart diseases.

It should be consumed in moderation as a part of a balanced diet.

HEALTH & BENEFITS

This salad is a great source of protein, fiber and essential nutrients.
Black beans and black-eyed peas are good for digestion and lower cholesterol levels, whereas red bell pepper can help improve eye health and immune system.
Corn is high in carbs but low in fat and a good source of vitamin C, lutein, and zeaxanthin that promote eye health.
Cilantro is an antioxidant herb that has been shown to have anti-inflammatory properties.

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