Disclaimer: This post is sponsored by S&W Beans, however all opinions, experiences and enjoyment of beans and the brand are completely my own!
You know those evenings when you come home after a long day at work or running errands, it's getting late, you're hungry and you have no idea what to eat? I sure do. It's at these times (which are happening more often!) that a dish like this doesn't feel like a hassle to pull together. This super-simple Black Bean and Corn Bowl is one that requires no cooking, minimal chopping, always tastes good and is on the table in less than 10 minutes. Boom!💥
I love this dish because it's practically a salsa-turned-meal. Sometimes I'll scoop this up with some baked tortilla chips, eat it along with a corn tortilla cheese quesadilla, and I've even mixed in grilled chicken, beef or fish to this bowl making this an even hardier meal! This is also one of my favorite meals to take to work because I don't have to fuss for my turn at the community microwave in the break room. This dish tastes great chilled so I can simply open up my lunch bag and eat right away!
Beans are not only an excellent source of fiber and plant-protein, they are always easy to find at my local grocery store, they're budget-friendly, and they have a long shelf life. I particularly love using S&W® Beans because they offer a variety of 50% Less Sodium beans, which also happen to be an American Heart Association (AHA) Certified food. If it's good enough by AHA standards, then I'm definitely feeling good about feeding this food to my family! Here are a few more important nutrition facts about beans:
- Beans help us bridge the massive fiber-gap in our diets by providing six to nine grams of fiber per 1/2 cup serving. For optimal health, United States Department of Agriculture (USDA) recommends recommends we eat between 25 to 38 grams a day (Source: USDA/Center for Nutrition Policy and Promotion). It's estimated that the average American consumes about 15 grams of fiber per day.
- So, what's so great about fiber? High fiber diets are associated with lower cholesterol levels, lower glucose levels and a healthy weight.
- Consuming a variety of plant-based foods like beans can encourage "good" bacteria to flourish! Beans have prebiotic fiber, which feed good gut bacteria that help boost our immune system. Beans are packed with fiber and are an excellent source of protein, folate, and B vitamins that all play a role in helping regulate a healthy gut, a healthy brain, and a healthy heart! (Sources: S&W Beans and Physicians Committee for Responsible Medicine)
S&W® Black Bean and Corn Bowl with Lime and Cotija
Recipe by Christy Wilson, RD
Prep time: 10 minutes
Ready in: 15-30 minutes
- 1, 15 ounce can S&W® Black Beans, drained and rinsed
- 1, 14.5 ounce can diced tomato, drained
- 1, 15.25 ounce can white corn, drained
- 1/4 cup fresh lime juice
- 1/4 cup cilantro, chopped
- 1/4 cup cotija cheese, crumbled*
- Add first five ingredients into a large bowl and mix. Top mixture with cotija cheese.
- Chill for about 20 minutes or serve immediately.
*Note: If cotija cheese is not available in your area, substitute with feta.