Easy Black Bean & Corn Dip with Feta Recipe
This Black Bean and Corn Dip with Feta is one of my favorite appetizers for several reasons. No oven. No cooking. Quick & easy. Keeps well in the fridge (even after dressing is added). Full of Nutrition. Aaand most importantly: it's just a ridiculously good dip. It's loaded with sweet corn, hearty black beans, tangy feta cheese, and fresh vegetables with a simple dressing.
Equipment
Ingredients
- 1 (15 oz) can black beans (about 2 cups)
- 1 (15.25 oz) can corn (or 2 cups fresh or frozen 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 (about 1 cup crumbled)
For Dressing
- 2 limes, juice of (about ¼ lime juice)
- ¼ cup white wine 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 (more to taste)
- ¼ teaspoon black pepper
Instructions
- Finely chop the bell peppers, onion, tomato and cilantro. I like to chop everything pretty small so the veggies are around the same size as the black beans. Drain and rinse the 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 with a whisk until everything is emulsified.
- Pour the dressing on top of the black bean mixture and give it a toss to combine.
- Gently mix in the feta cheese right before serving.
- Tip: If you are making this corn salsa in advance, complete steps 1-3 and leave some of the dressing out. Add the rest of the dressing and crumbled feta cheese just before serving. Serve with dippable chips!
Video
Notes
Expert Advice
- To save on time, use canned black beans and corn. Drain them and give them a quick rinse to get rid of excess liquid.
- 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. It will still have plenty of flavor.
- Serve this dip in a big bowl with sturdy chips or fresh vegetables to dip in it like cucumbers or mini bell peppers.
- You can also use this dip as a side dish. I love to add it to Southwest Chicken Rice Bowls or have a scoop on top of scrambled eggs or in a chicken taco.
- Refrigerator - store in an airtight container in the fridge for up to 3-4 days.
- Tip for storing - If you are making it in advance to serve later, combine everything except the feta cheese and part of the dressing. Add the remaining dressing and feta cheese right before serving.
For more nutrition information and tips, visit mallorythedietitian.com. I hope you enjoy this recipe as much as I do! 😊
Nutrition
Serving: 0.5cupCalories: 135kcalCarbohydrates: 16gProtein: 7gFat: 6gSaturated Fat: 2gMonounsaturated Fat: 2gCholesterol: 10mgSodium: 390mgFiber: 3gSugar: 5g
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