Is canned corn/tinned sweetcorn good for you?

Canned corn offers similar levels of nutrients to fresh corn according to a 2021 study. This means you'll get nutrients that benefit eye health, vitamin B, iron, protein, potassium and a lot of fibre at a lower cost without the time and hassle required to prepare fresh corn.

Do you need to cook canned corn?

Canned corn is already cooked and can be consumed straight from the can. However, the taste and texture improve if you heat it on the stove or in the microwave and add oil or butter as well as seasoning.

Is it okay to eat canned corn every day?

Canned corn provides almost the same level of nutrition as fresh corn. It is high in fibre and nutritious, however, it is also very high in starch. Canned corn is a healthy food choice in moderation, but consuming it every day is not advised due to its high sugar content.

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

Name: Canned corn, black bean and avocado salad
Prep time: 30 min
Total time: 30 min
Yield: 4
Cuisine: Mexican
Ingredients: 1.5 tbsp olive oil; 1 tortilla wrap (optional) - cut into strips; 1 400g (14 oz) can black beans; 1 tsp smoked paprika; 1/4 tsp cayenne pepper; 1/2 tsp ground cumin; 1/4 tsp garlic powder; 1/2 tsp salt; 250g (or 1.5 cups) drained canned corn (Note 1); 600g (or 21oz) cooked quinoa - (240g (or 8oz) uncooked quinoa); 1 avocado - chopped into 1cm/1/2 inch squares; 200g (or 7oz) feta - crumbled; 1 small red onion - finely chopped; Additional jalapeno and coriander/cilantro to serve; 15g (or 1 cup) coriander/cilantro; 2 jalapeños; 3 tbsp lime juice (approx 1.5 limes); 130g (or 1/2 cup) plain Greek yoghurt; 2 tbsp olive oil

Description

A canned corn, black bean, avocado quinoa salad that is healthy, packed with flavour and on the table in just 30 minutes.

Ingredients

Scale

1.5 tbsp olive oil
1 tortilla wrap (optional) - cut into strips
1 400g (14 oz) can black beans
1 tsp smoked paprika
1/4 tsp cayenne pepper
1/2 tsp ground cumin
1/4 tsp garlic powder
1/2 tsp salt
250g (or 1.5 cups) drained canned corn (Note 1)
600g (or 21oz) cooked quinoa - (240g (or 8oz) uncooked quinoa)
1 avocado - chopped into 1cm/1/2 inch squares
200g (or 7oz) feta - crumbled
1 small red onion - finely chopped
Additional jalapeno and coriander/cilantro to serve

Dressing:

15g (or 1 cup) coriander/cilantro
2 jalapeños
3 tbsp lime juice (approx 1.5 limes)
130g (or 1/2 cup) plain Greek yoghurt
2 tbsp olive oil

Instructions

Place a frying pan on a medium heat and add one third of the olive oil. Add the tortilla strips when the oil is hot and toast for a few minutes, tossing to ensure they are toasted on both sides. Set aside when done.
Add the remaining olive oil to the frying pan and add the black beans, smoked paprika, ground cumin, cayenne pepper, garlic powder and 2 thirds of the salt, and cook for a few minutes until the beans soften.
Add the corn and cook for a few more minutes until hot and remove the pan from the heat.
Make the dressing using a hand blender or food processor. Blend all of the dressing ingredients except for the olive oil until a smooth liquid is formed. Then pour on the olive oil and blend until incorporated.
Put the cooked quinoa in a large bowl, add the black beans and corn, avocado, crumbled feta and red onion.
Pour on the dressing, toss together, top with the toasted tortilla strips and top with additional (and optional) coriander/cilantro and jalapenos and serve.

Notes

Equivalent to one 325g / 187 oz can. If you are using fresh or frozen corn, go by the drained weight and ensure the kernels are cooked by simmering in boiling water for a few minutes or cooking defrosting the frozen corn in the microwave.

Category: Salad
Method: stove-top
Cuisine: Mexican

Keywords: Canned corn black bean and avocado salad