When I was a young cook, three-bean salad (sold in a glass jar no less!) was a go-to dish in my repertoire. (My cooking goals were pretty modest then.)
This black bean and corn salad is a nod to that original bean salad and to the fond memories of sharing simple foods with friends. This salad gets extra points for including some of this season’s fresh sweet corn and a good-sized portion of Rancho Gordo’s magnificent black beans. There is a surprise on the plate, too—pistachios! How good is that?
Should beans be in your diet? Absolutely.
Beans are seeds and one of the oldest consumed foods. In ancient times as well as now, beans were prized as a plant-based source of protein. According to food expert Harold McGee, beans have two to three times the protein of wheat and rice. Modern science tells us beans are also rich in iron, zinc, various B vitamins, fiber and potassium and low in calories. Beans average about 125 calories in a one-half cup portion.
According to The Bean Institute (Yes. There is such an organization.), beans may improve brain health, too.
The photo accompanying this recipe gives a nod to two of Blue Cayenne’s favorite suppliers, Rancho Gordo beans and Antica Oils and Vinegars in Los Alamitos, California. (We receive no remuineration from either business, by the way. We just enjoy their products. In fact, Blue Cayenne is 100% a labor of love. No ads ever. No profits. Just good tested recipes, food photography, snappy conversation and occasional food quality checks by our CQO and chief taster Sweet Juliet.)
Save RecipeIngredients
- Kernels cut from 3 ears of sweet corn (either raw or grilled)
- 1/2 pound cherry or grape tomatoes (halved)
- 3 to 4 scallions (trimmed, sliced on a sharp angle, and soaked in ice water for 20 minutes and then drained and patted dry)
- 1 15 oz. can black beans or equivalent freshly-cooked black beans (rinsed and drained)
- Kosher salt and freshly-ground pepper
- 2 C. croutons (I used sourdough cubes tossed with extra-virgin olive oil and baked in the oven.)
- 1/2 C. toasted pistachios (roughly chopped)
- 1/2 C. freshly-grated Parmesan or Pecorino Romano cheese
- 1 small handful of fresh basil leaves
- 1 small handful fresh mint leaves
- 1/3 C. olive oil
- 2 T. red wine vinegar
- 1 T. balsamic vinegar
- 2 T. maple syrup
- 1 garlic clove (crushed)
- Salt and pepper to taste
Instructions
- Prepare the salad dressing. Combine the red wine vinegar, balsamic vinegar, maple syrup, garlic clove and salt and pepper in a bowl.Whisk to combine.
- Slowly drizzle the olive oil into the bowl with the other ingredients and whisk until the dressing is emulsified.
- To make the salad, combine corn, tomatoes, beans (I used Rancho Gordo black beans) and scallions in a large bowl. Add enough dressing to lightly coat the corn mixture. Season with salt and pepper and toss.
- Add croutons, pistachios, cheese, basil and mint and toss again. Adjust seasonings.
- Serve chilled or at room temperature
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