Sweet Potato, Black Bean, and Corn Salad with Creamy Cilantro Dressing
on May 28, 2025
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Flavorful Sweet Potato, Black Bean & Corn Salad with a creamy cilantro dressing. Easy, healthy & perfect for a side or light meal!
Table of Contents
What Makes This Recipe Great
Searching for a vibrant, flavorful, and healthy meal that’s perfect for any occasion? Look no further than this incredible Sweet Potato, Black Bean, and Corn Salad with Creamy Cilantro Dressing! This salad isn’t just a feast for the eyes; it’s packed with nutrients and boasts a delightful balance of sweet, savory, and tangy notes. What truly ties this salad together is the incredible Creamy Cilantro Dressing. It’s bright, zesty, and adds a luxurious creaminess without being heavy.
Ingredients List
- Sweet Potato– these can also be called yams in your groccery store
- Olive Oil– Obvi EVOO is the standard for this recipe
- Cumin
- Chili Powder– add more if you are looking for more of a kick
- Salt
- Black Pepper
- Black Beans
- Frozen Corn– frozen corn or canned corn can work great
- Onion–
- Bell Pepper– any color can be used in this recipe
- Cilantro–
- Greek Yogurt– any fat content of greek yogurt works in this recipe
- Lime Juice
- Garlic– my new obsession is the garlic press to have the freshest garlic for recipes
Step By Step
- Preheat your oven to 425 degrees. Toss the diced sweet potatoes with olive oil, cumin, chili powder, ¼ teaspoon of salt, and ¼ teaspoon of black pepper on a baking sheet. Spread them in a single layer. Roast for 25-30 minutes, or until tender and slightly caramelized, flipping halfway through. Let them cool slightly.
- While the sweet potatoes are roasting, you can cook the corn. You have a few options:
- Stovetop: Heat a dry skillet over medium-high heat. Add the frozen corn and cook for 5-7 minutes, stirring occasionally, until heated through and slightly charred in spots.
- Microwave: Place the frozen corn in a microwave-safe bowl with a tablespoon of water. Microwave on high for 2-3 minutes, or until heated through.
- While the sweet potatoes and corn are cooling, prepare the dressing. In a blender or food processor, combine the Greek yogurt, cilantro, lime juice, olive oil, minced garlic, remaining ¼ teaspoon of salt, and remaining ⅛ teaspoon of black pepper. Blend until smooth and creamy. If the dressing is too thick, add 1-2 tablespoons of water, one tablespoon at a time, until it reaches your desired consistency. Taste and adjust salt and pepper as needed.
- In a large bowl, combine the slightly cooled roasted sweet potatoes, rinsed and drained black beans, cooked corn, diced red onion, diced red bell pepper, and chopped fresh cilantro.
- Pour the creamy cilantro dressing over the salad ingredients. Toss gently until everything is well coated.
- You can serve this salad immediately at room temperature, or chill it in the refrigerator for later. It’s a great side dish or a light vegetarian meal on its own.
Frequently Asked Questions
Can I substitute yellow onion for the red onion in this recipe?
-Yes, in most cooked dishes, you can substitute yellow onion for red onion.The main difference lies in color and flavor, with red onions being more mild and sweet, while yellow onions have a stronger, more pungent flavor. However, if color is important, yellow onions won’t provide the same visual appeal as red onions
Chop Salads No Matter the Ingredients
Sweet Potato, Black Bean & Corn Salad with Creamy Cilantro Dressing
Flavorful Sweet Potato, Black Bean & Corn Salad with a creamy cilantro dressing. Easy, healthy & perfect for a side or light meal!
Ingredients
For the Salad:
- 2 medium sweet potatoes, peeled and diced into ½-inch cubes
- 1 tablespoon olive oil
- ½ teaspoon ground cumin
- ¼ teaspoon chili powder
- ½ teaspoon salt, divided
- ¼ teaspoon black pepper, divided
- 1 15-ounce can black beans, rinsed and drained
- 1 ½ cups frozen corn kernels, no need to thaw
- ½ red onion, finely diced
- 1 red bell pepper, diced
- ½ cup chopped fresh cilantro
For the Creamy Cilantro Dressing:
- ½ cup plain Greek yogurt, 0% or 2%
- ¼ cup packed fresh cilantro
- 2 tablespoons lime juice
- 1 tablespoon extra virgin olive oil
- 1 small clove garlic, minced
- ¼ teaspoon salt, or to taste
- ⅛ teaspoon black pepper, or to taste
- 1-2 tablespoons water, to thin, if needed
Instructions
Roast the Sweet Potatoes:
- Preheat your oven to 425 degrees. Toss the diced sweet potatoes with olive oil, cumin, chili powder, ¼ teaspoon of salt, and ¼ teaspoon of black pepper on a baking sheet. Spread them in a single layer. Roast for 25-30 minutes, or until tender and slightly caramelized, flipping halfway through. Let them cool slightly.
Cook the Corn:
- While the sweet potatoes are roasting, you can cook the corn. You have a few options:
- Stovetop: Heat a dry skillet over medium-high heat. Add the frozen corn and cook for 5-7 minutes, stirring occasionally, until heated through and slightly charred in spots.
- Microwave: Place the frozen corn in a microwave-safe bowl with a tablespoon of water. Microwave on high for 2-3 minutes, or until heated through.
Make the Creamy Cilantro Dressing:
- While the sweet potatoes and corn are cooling, prepare the dressing. In a blender or food processor, combine the Greek yogurt, cilantro, lime juice, olive oil, minced garlic, remaining ¼ teaspoon of salt, and remaining ⅛ teaspoon of black pepper. Blend until smooth and creamy. If the dressing is too thick, add 1-2 tablespoons of water, one tablespoon at a time, until it reaches your desired consistency. Taste and adjust salt and pepper as needed.
Assemble the Salad:
- In a large bowl, combine the slightly cooled roasted sweet potatoes, rinsed and drained black beans, cooked corn, diced red onion, diced red bell pepper, and chopped fresh cilantro.
Dress the Salad:
- Pour the creamy cilantro dressing over the salad ingredients. Toss gently until everything is well coated.
Serve:
- You can serve this salad immediately at room temperature, or chill it in the refrigerator for later. It’s a great side dish or a light vegetarian meal on its own.
Notes
- Spice it up: Add a pinch of cayenne pepper or a finely chopped jalapeño to the salad or the dressing for a bit of heat.
- Add avocado: Diced avocado adds extra creaminess and healthy fats. Add it just before serving to prevent browning.
- Lime zest: Add the zest of one lime to the dressing for a brighter citrus flavor.
- Other vegetables: Feel free to add other vegetables like chopped bell peppers (yellow or orange), or even some grilled zucchini.
- Make it vegan: Substitute the Greek yogurt with a plant-based yogurt alternative (like cashew or soy yogurt) to make the dressing vegan.
- Add protein: For a more substantial meal, consider adding grilled chicken, shrimp, or crumbled cotija cheese (if not vegan).
Nutrition
Calories: 187kcal, Carbohydrates: 31g, Protein: 8g, Fat: 4g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 3g, Trans Fat: 0.001g, Cholesterol: 1mg, Sodium: 320mg, Potassium: 496mg, Fiber: 7g, Sugar: 5g, Vitamin A: 8623IU, Vitamin C: 23mg, Calcium: 52mg, Iron: 2mg
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