Black Bean Corn Feta Dip
This healthy black bean, corn, and feta dip with Italian dressing is perfect as a snack, appetizer, side dish and so much more!
Servings 10
Calories 147kcal
Ingredients
Black Bean and Corn Dip
- 1 400 g 14oz canned corn drained and rinsed - see notes below.
- 1 400 g 14oz black beans drained and rinsed - see notes below.
- 1 small red onion chopped
- 1 teaspoon ground cumin
- ½ cup kalamata or black olives halved
- 1 red bell pepper chopped
- 1 cup or 150g feta cheese cubed
- a handful chopped cilantro or parsley (to garnish)
Italian Dressing
- ⅓ cup fresh lemon juice
- 3 Tablespoon red wine vinegar
- 1 teaspoon mustard
- ½ teaspoon dried oregano
- 1 clove garlic minced
- 1-2 teaspoon honey
- ½ cup olive oil
- ½ teaspoon kosher salt use more or less, to taste
- ½ teaspoon pepper use more or less, to taste
- a handful sliced fresh basil (optional)
Instructions
- Add the lemon juice, red wine vinegar, mustard, oregano, garlic, honey, olive oil, salt, and pepper to a jar with a lid. Close the lid tightly and shake well until fully combined. Stir in the basil if using.
- In a large bowl, combine the corn, black beans, red onion, cumin, olives, red bell pepper, cilantro or parsley, and feta cheese. Stir gently to mix, taking care not to break the beans.
- Pour the dressing over the salad, and toss everything together until evenly coated.
- Cover and chill for at least 30 minutes before serving. Serve with tortilla chips, as a side dish, or enjoy it as is.
Notes
To prevent your salad from turning out soggy, make sure to properly rinse and drain your canned beans and corn.
Nutrition
Calories: 147kcal | Carbohydrates: 11g | Protein: 2g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Sodium: 124mg | Potassium: 135mg | Fiber: 1g | Sugar: 3g | Vitamin A: 298IU | Vitamin C: 14mg | Calcium: 10mg | Iron: 1mg