Canned corn, black bean and avocado salad (with quinoa)

If you're fed up with bland-tasting salads this canned corn, black bean, and avocado quinoa salad is a must-try. With sweet corn kernels, cool tangy feta, smoky black beans, creamy avocado and a super refreshing cilantro/coriander and lime dressing there's a tonne of texture and flavour in every mouthful. Not to mention fibre, protein, healthy fats and a host of other nutritional benefits. What's more, this excellent all-rounder of a salad comes together so easily, using canned corn instead of fresh to ensure it's on the table in just 30 minutes.

The post contains additional information and helpful tips to ensure the recipe turns out great the first time. Please use the link above to jump to the recipe card at the end if you are in a hurry!

✅ 4 reasons why you'll love this recipe:

• 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.

🛒 Ingredients and variations:

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

Corn: you can used canned, fresh or frozen corn. If you are using frozen or fresh corn you will need to cook it first in the microwave or by simmering it on the stove

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.

🧑‍🍳 Canned corn, black bean and avocado salad in 4 easy steps

1. Tortilla croutons

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.

🙋 FAQs

📦 Storage

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.

😋 Check out my other canned corn recipes

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 and Chinese Chicken and Sweetcorn Soup.