Simple Southwest Salad


Simple Southwest Salad

With just a few pantry staples you can make this quick, healthy salad. It is a great dish for picnics or lunch. Use your favorite oil and vinegar dressing.
Prep Time 5 minutes
Course Salad, Side Dish, Veggie Side-Dish
Cuisine American, Mexican
Servings 8
Calories 100 kcal


  • 1 can (15-ounces) low-sodium black beans
  • 1 can (15.2-ounces) corn with poblano and red peppers
  • 2 tablespoons "lite" oil and vinegar dressing, such as balsamic
  • 1/2 red onion
  • Optional: 1 tablespoon chopped fresh herbs (such as parsley, chives or cilantro)


  • Wipe off tops of cans before opening. Using a colander, drain and rinse black beans and corn.
  • Finely chop onion.
  • Combine onion, beans and corn in a large bowl.
  • Add dressing and stir to combine.


Smart Shopping Tips
  • Look for low-sodium varieties of canned vegetables. If you can’t find them, be sure to drain and rinse vegetables to reduce sodium by about half.
  • Store brands of canned vegetables will usually be much less expensive than brand names. They are often canned and packaged in the same place!
Cooking & Serving Tips:
  • Experiment with making your own salad dressing. Start with equal amounts of olive oil and vinegar of your choice, add in a clove of crushed garlic and pinch of dry herbs such as basil, oregano and parsley. Add some freshly ground black pepper and a dash of salt. Adjust seasoning to taste.
  • Add a pinch of ground cumin or chili powder for more southwestern flavor.
  • Add other diced vegetables of your choice, such as peppers or jicama for crunch.
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