This Black Bean and Corn Dip with Feta is full of fresh flavor and nutrition! It's a delicious combination of sweet corn, hearty black beans, tangy feta cheese, and fresh vegetables all topped with an easy dressing. This appetizer doesn't even require you to turn on your oven!
As a dietitian, I appreciate a recipe that is full of fresh ingredients and this black bean corn feta dip is exactly that!
This recipe was inspired by my Chickpea Salad with Feta and my Mango Pico de Gallo and it pairs well with Shrimp Tacos. It is a crowd pleaser so make a double batch and bring it to summer gatherings like backyard BBQs for Memorial Day weekend or 4th of July. Snack on it by itself or serve it as an easy appetizer with tortilla chips or pita bread. 😊
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Video of How to Make Black Bean and Corn Dip
Here's a video of how to make this recipe that I hope is helpful! Don't forget to check out the recipe card below for the full recipe.
Key Ingredients and Substitutions
*This Black Bean and Corn Dip with Feta is made with simple ingredients. Below are some ingredient notes. Be sure to check the printable recipe card at the bottom for exact ingredient measurements and full recipe.
For Base
- Black Beans - Black beans are the base of this recipe! They have an earthy flavor and pair perfectly with the dressing for this versatile dip. They are a good source of fiber for a healthy gut. If you prefer, you can add in black-eyed peas or pinto beans too.
- Corn - Use fresh corn kernels cut off the cobb or canned or frozen corn. Corn adds more fiber and is a budget-friendly option.
- Feta - You can use crumbled feta cheese or get a block of feta and crumble it yourself with your hands. Feta is a great addition to add a salty component to this flavorful dip!
- Bell Pepper - I use a red bell pepper and a green bell pepper for this recipe. Bell pepper adds crunch, color, flavor, and vitamin C. You can use any color bell peppers you like. I like using red bell peppers because they are the sweetest.
- Tomato - I use Roma tomatoes, a type of plum tomatoes. They tend to have more "meat" meaning they have less juice and seeds so they hold together better in recipes like this black bean dip. With that said, use any variety of fresh tomatoes you prefer and is accessible for you. Campari tomatoes and heirloom tomatoes will work, and cherry tomatoes or grape tomatoes are good options for the winter when tomatoes aren't in season.
- Red Onion - Red onion adds a bit of sweetness and crunch. If you prefer, use green onions, scallions, or spring onion instead.
- Cilantro - Fresh cilantro (also known as Chinese parsley) adds zest and amps up the flavor. If you're one of those people for whom cilantro tastes like soap, just take it out or replace it with parsley.
For Dressing
- Lime Juice - Fresh squeezed lime juice brightens up the flavor of this dish. You can substitute with lemon juice if you prefer!
- Vinegar - You can use either White Wine Vinegar or Apple Cider Vinegar for this recipe.
- Extra Virgin Olive Oil - Olive oil adds flavor and heart-healthy fats that also support brain health and hormone health. You can use avocado instead if you prefer.
- Honey - To add a bit of sweetness. Honey is also an antimicrobial and using local honey helps with seasonal allergies.
- Garlic Powder - I prefer using garlic powder instead of fresh garlic here because it's a bit more concentrated and a little goes a long way.
- Kosher Salt & Black Pepper - A little bit of salt and pepper ties the flavors together!
How to Make Black Bean and Corn Dip with Feta
*Below are the instructions for how to make this recipe with some visuals that I hope are helpful! Don't forget to check out the recipe card at the bottom for the full recipe.
- Step 1 - Finely chop your bell peppers, onion, tomato and cilantro. Drain and rinse your black beans and corn if using canned. In a large bowl, combine black beans, corn, bell peppers, onion, tomato and cilantro. Mix to combine.
- Step 2 - In a separate bowl, make the dressing by combining the ingredients and giving it a good stir.
- Step 3 - Pour the dressing on top of the black bean mixture and give it a toss to combine.
- Step 4 - Gently mix in the feta cheese.
Hint: If you are making this corn salsa in advance, complete steps 1-3 and wait to add the feta until just before serving.
Variations
The great thing about black bean feta dip is you can customize to your taste! Below are some ideas but feel free to get creative.
- Spicy - if you're a fan of spicy flavors, add jalapeño peppers and crushed red pepper or hot sauce on top.
- Deluxe - throw in more veggies to amp up the flavor and nutrition even more. Cauliflower, jicama, or crunchy cucumbers would all be good additions.
- Zesty- add a zesty twist by doubling up on the lime juice or use half lemon juice and half lime juice for the dressing.
Storage
Refrigerator - store in an airtight container in the fridge for up to 3-4 days.
If you are making it in advance to serve later, combine everything except the feta cheese. Add the feta cheese right before serving.
Expert Advice
- Finely chop your vegetables to make this delicious dip even more perfect for dipping chips.
- Buy a block of feta and crumble it yourself for the best flavor!
- If you or someone you are serving doesn't like cilantro, replace it with parsley or leave it out. The corn salad will still have plenty of flavor.
Dietitian tip
The best way to get in your veggies is to make them taste delicious! One of my favorite ways to do this is with a good dressing. This recipe is a great example of dressing up your nutrient-rich ingredients to ensure even the pickiest eater will enjoy them. 😊
FAQ
While healthy means something different to everyone, this black bean salsa is a nutrient-rich option. It contains fiber from the black beans, corn, and other veggies for a healthy gut. It also contains heart-healthy fats that support brain health and hormone health and several other nutrients including antioxidants, vitamin C, calcium, and phosphorus.
Absolutely! Make this recipe even easier by using canned black beans and corn. Just be sure to drain and rinse them.
Find feta cheese near the other cheeses in the dairy section of the grocery store. You can buy it in a block and crumble it with your hands or buy it already crumbled. I suggest buying it in the block and crumbling it yourself because the feta that comes crumbled often has added ingredients and tastes more dry.
Related
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Perfect for Pairing
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I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram....I LOVE knowing there’s people out there trying out my recipes! 🙂 IG: @mallorythedietitian.
📖 Recipe
Easy Black Bean & Corn Dip with Feta Recipe
Equipment
Ingredients
- 1 can black beans about 2 cups
- 1 can corn or 2 cups fresh corn
- 1 red bell pepper, diced about 1 cup
- 1 green bell pepper, diced about 1 cup
- ¼ a red onion, diced about ½ cup
- 1 roma tomato, diced or 6 cherry tomatoes
- ½ cup cilantro, chopped
- 8 oz feta cheese (1 block), crumbled about 1 cup crumbled
For Dressing
- 2 limes, juice of about ¼ lime juice
- ¼ cup white wine vinegar or apple cider vinegar
- 2 tablespoon extra virgin olive oil or avocado oil
- 1 tablespoon honey or sweetener of choice
- 1 teaspoon garlic powder
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
Instructions
- Finely chop your bell peppers, onion, tomato and cilantro. Drain and rinse your black beans and corn if using canned. In a large bowl, combine black beans, corn, bell peppers, onion, tomato and cilantro. Mix to combine.
- In a separate bowl, make the dressing by combining the ingredients and giving it a good stir.
- Pour the dressing on top of the black bean mixture and give it a toss to combine.
- Gently mix in the feta cheese.
Video
Notes
- If you are making this corn salsa in advance, complete steps 1-3 and wait to add the feta until just before serving.
- Finely chop your vegetables to make this delicious dip even more perfect for dipping chips.
- Buy a block of feta and crumble it yourself for the best flavor!
- If you or someone you are serving doesn't like cilantro, replace it with parsley or leave it out. The corn salad will still have plenty of flavor.
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