This Black Bean, Corn Dip with Feta Cheese is a quick and easy appetizer for simple summer entertaining and snacking. Itโs colourful, crunchy, tangy, and loaded with textureโfrom sweet corn and creamy black beans to zippy red onion, juicy tomatoes, and salty feta. Serve as a salsa or dip with tortilla chips, or serve as a simple side salad, or even use it to top your tacos! It is fresh and perfect either way! I like packing this in small containers for the kids' lunchboxes with a few tortilla chips.
Looking for lunchbox packable fresh salads your kids will like? Try this Easy Lentil and Sweet Pea Salad or Lemon and Herb Bean Salad
How to Make Black Bean and Corn Dip
This dip comes together in just a few minutes and requires no cooking. Hereโs how to make it:
- Drain and rinse the black beans to remove excess sodium and help them mix more easily with the other ingredients.
- Use either fresh, canned, or frozen corn. If youโre using frozen, thaw it first; if youโre using fresh corn, cook and slice it off the cob.
- Chop your vegetablesโdiced tomato, red onion, and cilantro. I like jalapeno, but for a more kid-friendly dish, just leave this out.
- Mix up a simple dressing with olive oil, lime juice, garlic, salt, pepper, and a pinch of dried oregano.
- Toss everything together, then fold in the crumbled feta last so it stays intact.
- Chill before servingโthis gives the flavours time to come together and really shine.
Ingredients
Black beans. Provide a good source of vegetarian protein and fibre. I love black beans for their creamy texture. Look for organic, low sodium canned varieties for the most healthful options. Rinse well and drain before using.
Corn. I like frozen corn kernels and always have a bag in my freezer. Canned corn will also workโlike the beans, look for low sodium and organic for the most healthful options. You can also use fresh corn. This dip is the perfect use for leftover corn on the cob. Just cut it off and toss it in.
Cilantro. I am firmly in camp Cilantro. I encourage you to join us. If you don't like cilantro you can leave it out, substitute some green onions or parsley.
Jalapeno. We love jalapenos here. It adds a little spice that jazzes up this dip. If you are making this dip for your kids and they cannot tolerate any kind of spice, just leave it out.
Feta. Adds a nice tangy and creamy quality to the dip. If you can find Queso Fresco, you can use it instead of the feta cheese. Feta is just easier to come by where I shop.
Storage and Serving Suggestions
Storage:
Store the dip in an airtight container in the fridge for up to 3 days. The flavors actually improve overnight, making it a great make-ahead option. If the dip releases liquid after sitting, just give it a quick stir before serving.
Serving Suggestions:
I have to say I like dishes like this. You can serve this as an easy appetizer, a snack, or use it to fill soft flour tortillas for dinner, or throw it on top of a green salad for lunch.
- Serve with tortilla chips, pita wedges, or crisp red pepper wedges for scooping
- Spoon it over grilled chicken, fish, or tofu for an easy meal
- Use it as a filling for wraps or tacos
- Add it to a grain bowl with rice or quinoa for a quick lunch
This dip is equally at home at casual summer gatherings and weekday lunchesโbright, bold, and bursting with flavor.
This is perfect for school lunches. The kids like to take a small container in their lunches with a handful of tortilla chips for scooping. Hey. I'm not above tortilla chips if it means my kids are eating black beans and vegetables without complaining.
The beans provide protein, and the feta gives just enough tang to make it interesting.
Substitutions and other additions
Jalapenos
Jalapenos add a bit of zip and heat to this dip, which I love, but I know spice is not for everyone, especially the little ones. You can completely omit the jalapeno or replace it with a ยผ or so of finely diced red or green bell peppers.
Feta cheese
Cottage cheese is having a moment! For a higher protein option, replace the feta with cottage cheese, especially if you can get your hands on pressed cottage cheese! This stuff is perfect. Pressed cottage cheese has a similar texture and substantially increases this recipe's protein. Of course, regular cottage cheese will also work.
Avocado
Dicing fresh avocado and mixing it into this dip just before serving is heaven. So good! Avocado does not pack well for a packed lunch, however.
More recipes like this!
๐ Recipe
Black Bean, Corn and Feta Dip
Ingredients
- 1 19 oz can no-salt added black beans (about 2 cups cooked)
- 1 cup frozen corn kernels
- 1 large tomato or two small Roma sized tomatoes diced
- juice of 1 lime
- 2 tablespoons olive oil
- 1 clove of garlic
- โ cup finely diced red onion
- ยฝ cup cilantro chopped
- 1 jalapeno finely diced (remove seeds for less heat), omit if desired
- ยฝ cup feta cheese crumbled
- 1 teaspoon dried oregano
- salt to taste
Instructions
- Add all ingredients (except salt) to a large mixing bowl and toss well to combine. Taste for seasoning, add salt if necessary. Serve with corn chips.1 19 oz can no-salt added, 1 cup frozen corn kernels, 1 large tomato, juice of 1 lime, 2 tablespoons olive oil, 1 clove of garlic, โ cup finely diced red onion, ยฝ cup cilantro chopped, 1 jalapeno, ยฝ cup feta cheese crumbled, 1 teaspoon dried oregano, salt to taste
- Salsa will keep refrigerated for about three days.
Comments
No Comments