In the heat of summer, it’s nice to find a meal that comes together quickly and packs in the veggies without spending much time at a stove. For this month’s Newport Food Pantry recipe, we’re sharing a fresh bean and corn summer salad that’s simple, healthy, and perfect for hot days.
This dish is a great option when you want something cool, colorful, and satisfying without turning on the oven. It’s easy to prepare ahead of time, easy to share, and full of ingredients that help fuel busy summer days.
Ingredients: (For 6 adult-sized servings)
- 2 (15-ounce) cans beans, drained and rinsed (Black beans, kidney beans, or chickpeas all work well. You can use one kind or mix two.)
- 1 (15-ounce) can corn, drained (Frozen corn, thawed, works great too.)
- 1/2 cup onion, finely chopped (Red onion adds color, but any onion works.)
- 2 tbs oil
- 1 1/2 tbs vinegar or lemon juice (Apple cider vinegar, white vinegar, or bottled lemon juice are all fine.)
- 1/2 tsp salt (or to taste)
- 1/4 tsp black pepper
- Optional additions:
Chopped bell pepper
Tomatoes
Fresh or dried herbs
A pinch of sugar or honey
Canned tuna or cooked chicken for extra protein
Directions:
- In a large bowl, combine the drained beans and corn.
- Add the chopped onion and any optional vegetables you are using.
- In a small bowl, whisk together the oil, vinegar or lemon juice, salt, and pepper.
- Pour the dressing over the salad and gently stir until everything is evenly coated.
- Taste and adjust seasoning. Add more salt, pepper, or vinegar if needed. If the salad tastes too sharp, a small pinch of sugar or honey can balance it out.
- Cover and refrigerate for at least 15 to 30 minutes before serving to let the flavors come together.
Serve chilled or slightly cool. This salad is great on its own, as a side dish, or scooped onto lettuce or bread for an easy meal. (Or try scooping it with tortilla chips for a fun and easy way to pack in veggies and protein – yum!) It keeps well in the refrigerator for several days and is perfect for warm summer days.
Enjoy!
