Refreshing Black Bean, Feta & Cucumber Medley
Enjoy a burst of flavors with this Refreshing Black Bean, Feta & Cucumber Medley! This vibrant salad is packed with protein-rich black beans, crisp cucumbers, and tangy feta cheese, making it a perfect dish for summer gatherings. The addition of sweet corn and fresh cilantro gives the salad an added depth of flavor, while the zesty lime and red wine vinegar dressing brings everything together wonderfully. Chill it for an hour before serving to let the flavors meld, and it's ready to be shared at your next picnic, potluck, or casual dinner party!
8
Servings
350
Calories
11
Ingredients
Ingredients
black beans
3 cans (15 ounces each) (drained and rinsed)
whole kernel corn
1 can (15 ounces) or about 1 1/2 cups (cooked, or use fresh corn)
cucumber
1/2 medium (finely diced)
cilantro
1 cup (chopped)
lime juice
2-3 (juiced)
celery or green onion
1/2 cup (chopped)
feta cheese
1-2 cups (crumbled)
red wine vinegar
1/3 cup (none)
sea salt
to taste (none)
cracked black pepper
to taste (none)
cumin
to taste (none)
Instructions
1
In a large bowl, combine the drained and rinsed black beans, corn, diced cucumber, chopped cilantro, chopped celery (or green onion), and crumbled feta cheese. Toss the ingredients gently to ensure they are evenly distributed.
2
In a separate small bowl, whisk together the lime juice and red wine vinegar until well combined. Pour the dressing over the black bean mixture and stir thoroughly to coat all the ingredients.
3
Season the salad with sea salt, cracked black pepper, and cumin to taste, adjusting according to your preference. Mix well to incorporate the seasonings.
4
Cover the bowl with plastic wrap or a lid and place it in the refrigerator. Chill for at least one hour before serving to allow the flavors to meld together.
5
Serve the salad chilled, garnished with a sprinkle of extra feta or cilantro if desired.
Nutrition Information
6g
Fat
57g
Carbs
15g
Protein
11g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the primary protein source in this salad?
The primary protein source in this medley is black beans, providing 15g of protein per serving.
How many cans of black beans do I need?
You will need 3 cans (15 ounces each) of black beans, which should be drained and rinsed before use.
Is this dish served hot or cold?
This is a cold dish that should be chilled in the refrigerator for at least one hour before serving.
What kind of cheese is used in this recipe?
The recipe calls for 1 to 2 cups of crumbled feta cheese.
Can I use fresh corn instead of canned corn?
Yes, you can use fresh cooked corn or one 15-ounce can of whole kernel corn.
What are the ingredients for the dressing?
The dressing is a zesty blend of lime juice (from 2-3 limes) and 1/3 cup of red wine vinegar.
How many servings does this recipe yield?
This recipe makes approximately 8 servings.
Is this salad suitable for a potluck?
Yes, it is an excellent choice for potlucks, picnics, or summer gatherings due to its refreshing nature.
What is the recommended chilling time?
You should chill the salad for at least one hour to allow the flavors to properly meld together.
How many calories are in one serving?
Each serving contains approximately 350 calories.
What spices are used to season the medley?
The salad is seasoned with sea salt, cracked black pepper, and cumin to taste.
Can I substitute celery with something else?
Yes, the recipe allows you to use either 1/2 cup of chopped celery or green onion.
Is this recipe high in fiber?
Yes, it is quite high in fiber, offering 11g per serving.
How much fat is in this recipe?
There are 6g of fat per serving in this black bean and cucumber medley.
Is this recipe considered vegan?
While it is listed as healthy and refreshing, the use of feta cheese makes it vegetarian. It can be made vegan by using a plant-based feta alternative.
How much cucumber is required?
You will need 1/2 of a medium cucumber, finely diced.
How much cilantro should I use?
The recipe calls for 1 cup of chopped fresh cilantro.
What is the carbohydrate content per serving?
Each serving contains approximately 57g of carbohydrates.
How do I prepare the black beans?
The black beans should be thoroughly drained and rinsed before being combined with other ingredients.
What should I use as a garnish?
You can garnish the finished salad with a sprinkle of extra feta cheese or fresh cilantro.
Can I make this salad ahead of time?
Yes, making it ahead is encouraged since it requires at least one hour of refrigeration to improve the flavor.
Does the recipe contain any added sugar?
Based on the provided ingredients, there is no added sugar in this recipe.
What type of vinegar is best for this recipe?
The recipe specifically calls for 1/3 cup of red wine vinegar.
How do I combine the dressing and the salad?
Whisk the lime juice and vinegar separately, then pour over the bean mixture and stir thoroughly to coat.
Is this a gluten-free dish?
Yes, the core ingredients (beans, corn, cucumber, feta, and lime) are naturally gluten-free.
What makes this salad 'refreshing'?
The combination of crisp cucumber, fresh lime juice, and cilantro creates a bright, refreshing flavor profile.
Can I use bottled lime juice?
While fresh juice from 2-3 limes is recommended for the best flavor, bottled lime juice can be used in a pinch.
Should I dice the cucumber skin-on or skin-off?
The recipe doesn't specify, but for a medium cucumber, you can leave the skin on for extra color and nutrients, or peel it if you prefer a softer texture.
How should the feta be prepared?
The feta cheese should be crumbled before adding it to the salad bowl.
Is this a good meal prep recipe?
Yes, it holds up well in the fridge and the flavors continue to develop, making it ideal for meal prep.