Summer Salad

Corn and pepper salad salad recipe with black bean in summer 2020

Corn and pepper salad

Written by:  Hamza Asif

Servings: 4

Total time: 45 mint

  1. Black beans: a food treasure!

Legumes are generally well known for their many benefits, but what do you know about black beans? Black beans have an amazing food content, so let’s find out more about their many benefits in the next article.

Black beans are a member of the family of useful and important legumes for health. What do black beans carry for us with nutritional benefits and values?

Benefits of black beans

This type of legume has many important benefits, which may make it a nutritional treasure.

Maintaining healthy bones

Black beans contain many nutrients important for bone health and strengthening, such as: iron, phosphorus, calcium, magnesium, copper, zinc.

While phosphorus and calcium are important in enhancing and strengthening bone structure, iron and zinc play a pivotal role in maintaining bone strength and joint flexibility.

  1. Bones account for:

99% of the calcium stores in the body.

60% of the stock of magnesium in the body.

80% of the stock of phosphorous in the body.

Corn and pepper salad

  1. Reducing high blood pressure

Careful to reduce the sodium intake daily, is necessary to maintain normal blood pressure levels. Black beans are characterized by very little sodium content.

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And the richness of black beans in elements, such as potassium, calcium and magnesium, makes them play a catalytic role in naturally lowering high blood pressure.


  1. Control of diabetes

Studies have found that people with type 1 diabetes who follow a high-fiber diet usually have lower blood sugar levels than others.


Also, black beans may help people with type 2 diabetes improve blood sugar levels and insulin in the body.


One cup of black beans contains approximately 15 grams of fiber, knowing that the recommended daily serving of fiber is 25 grams.

Protection from heart diseases

Black beans help in promoting heart health in particular, given the following things:


Its high content is: fiber, potassium, folic, vitamin B6.

It is completely cholesterol-free.

These factors all contribute to reducing the chances of developing cholesterol and heart disease in general, as follows:


Vitamin B6 helps prevent the accumulation of certain compounds in the body, which may cause blood vessel damage and heart problems.

Black beans contain two compounds) that help:

Maintaining regular heart movement.

Reducing the chances of developing atherosclerosis.

  1. Fighting cancer

Black beans are distinguished by their presence of selenium metal, which is not usually found in most types of fruits and vegetables that we know, and selenium plays a role in:


Helping liver enzymes to clean the body of some types of toxins that cause cancer.

Slow growth of tumors in the body.

Preventing cancer cells from multiplying, multiplying and spreading in the body.

The fiber generally obtained from legumes, such as black beans, contributes to a lower chance of colon cancer.

Corn and pepper salad


  1. Promote digestion
  2. Due to its high content of dietary fiber, black beans help:
  3. Preventing constipation.
  4. Regulating digestion and excreta.
  5. Maintaining the overall health of the digestive canal.
  6. Providing food for beneficial gut bacteria.
  7. Benefits of hot pepper Benefits of hot pepper According to the degree of effectiveness There are insufficient evidence for its effectiveness Insufficient Evidence Improving diabetes cases: Hot pepper may contribute to alleviating symptoms of diabetes; a study published in the journal  Research showed that eating red hot pepper stimulates increased insulin production ,
  8. In addition, another study published by the Journal of Clinical Nutrition was conducted in 2015, in which 44 pregnant women with gestational diabetes participated, and the results of the study showed that consuming 5 milligrams daily of  for a period of four weeks may reduce the levels of sugar and insulin in the blood after eating Meals,
Corn and pepper salad
  1. Ingredients
  • 4 oz can tuna in water drained
  • ½ medium cucumber
  • ½ medium red bell pepper
  • 1/3 cup fresh corn kernels
  • ½ cup black beans
  • ½ tbsp. Basil
  • ½ tsp. lemon juice
  • 1 tsp. white vinegar
  • 1 tsp. extra virgin olive oil
  • Salt and black pepper
  1. How to cook
  • Boiled the can tuna in water.
  • Cut the cucumber in small pieces.
  • Boiled the fresh corn.
  • In a small cup take 1/2 tsp. fresh basil, 1/2 tsp. fresh cilantro, ½ lemon juice, 1 tsp. white vinegar, 1 tsp. extra virgin, salt and black pepper to (taste).
  • In a large bowl take all the chopped Ingredient and add the mixture all mix well.
  • Now, dressed the salad in a tray.
  • Your salad ready to serve.
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Nutrition facts 
Serving per container: 1 
Amount per serving 
Calories from fat 
 % daily value
Total fat 11 g11%
Saturated fat 2 g5%
Trans fat 0 g 
Cholesterol 95 mg12%
Sodium 330 mg3%
Total carbohydrate 18 g8%
Dietary fiber 4 g20%
Sugars 7 g 
Protein 35 g 


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