U.S. flag

An official website of the United States government

South of the Border Salad

South of the Border Salad

68 Ratings
68 Ratings
Recipe Image
South of the Border Salad on a plate
Makes: 9 servings
Total Cost: $$$$

Make this corn, black bean, and tomato salad in the morning and let it marinate in the refrigerator all day and enjoy it for dinner.

Ingredients

  • 3 cups canned corn, low sodium (drained and rinsed)
  • 2 cans black beans, low-sodium (15.5 ounces each, drained and rinsed)
  • 1 can diced tomatoes with green chilies (10 ounces)
  • 1 onion (medium, chopped)
Dressing Ingredients:
  • 3 tablespoons olive oil (or canola oil)
  • 1/3 cup lemon or lime juice
  • 1/2 teaspoon black pepper
  • ground cumin (1 teaspoon, optional)

Directions

  1. Wash hands with soap and water.
  2. Mix the salad ingredients in a large bowl.
  3. Mix the dressing ingredients in a small bowl.
  4. Pour dressing over corn mixture and mix well.
  5. Cover and refrigerate for at least 2 hours.

Notes

Learn more about:

Source:

2009 Recipe Calendar
University of Maryland Extension
Food Supplement Nutrition Education Program

Nutrition Information

Serving Size: 1/2 cup (224g)
Nutrients Amount
Total Calories 230
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 319 mg
Carbohydrates 38 g
Dietary Fiber 10 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 10 g
Vitamin D 0 mcg
Calcium 66 mg
Iron 3 mg
Potassium 602 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 230
Total Fat 6 g
Saturated Fat 1 g
Monounsaturated Fat 4 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 38 g
Dietary Fiber 10 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 10 g
Minerals
Calcium 66 mg
Potassium 602 mg
Sodium 319 mg
Copper 324 mcg
Iron 3 mg
Magnesium 67 mg
Phosphorus 198 mg
Selenium 1 mcg
Zinc 1 mg
Vitamins
Vitamin A 13 mcg RAE
Vitamin B6 0.2 mg
Vitamin B12 0 mg
Vitamin C 9 mg
Vitamin D 0 mcg
Folate 103 mcg DFE
Thiamin 0.3 mg
Riboflavin 0.1 mg
Niacin 2 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1 cups
Protein Foods 2 ounces

Write a review

Image
Shop Simple home screen on a phone

Shop Simple with MyPlate

Find savings in your area and discover new ways to prepare budget-friendly foods.

Learn more

Image
Alexa Speakers and Devices

MyPlate on Alexa

Get MyPlate nutrition tips on Amazon Alexa devices or the free Alexa app.

Learn more

Image
Start Simple app on phone and watch

Start Simple with MyPlate App

Build healthy eating habits one goal at a time! Download the Start Simple with MyPlate app today.

Learn more

Image
logo for the Dietary Guidelines for Americans

MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025