Kidney Bean & Corn Mediterranean Summer Salad

Corn and Kidney Beans
Kidney Bean & Corn Mediterranean Salad

Nutritional Summer Salad

A chilled vegetable salad tastes more appetizing on triple-digit days more than vegetables cooked on the stove. Kidney beans and corn can be eaten out of the can. If possible, buy organic. If not, then drain the vegetables, and rinse the beans. The reason for rinsing them is that there could be something called “oligosaccharides” that may be in the liquid. This is a complex sugar, and it affects how a food is digested. One of the best articles I’ve read with tips to digest beans is Kidney beans that are not cooked are toxic, but the canned ones are precooked.

Kidney beans and corn contain good sources of fiber and protein. They make a great combination in a salad and are quite filling. Read more about the benefits of corn and kidney beans at The World’s Healthiest Foods.

Listed below are three websites that I’ve found helpful and gives nutritional information about kidney beans and corn. These resources offer additional information on digestion and the fiber, antioxidants, vitamins, minerals and other nutrients needed daily.

Corn and Kidney Bean Recipes

Check out these three summer perfect recipes for corn or kidney beans:

  • Corn and Kidney Bean Salad at – You’ll like this foodie blog with an extra tip for the salad – put them in jars!
  • Mexican Street Corn Salad at – I haven’t tried this yet, and it has to be cooked but looks appetizing and would be the perfect side dish for grilling out.
  • Mediterranean Kidney Bean Salad at – Similar to my own made-up recipe (if you read my blog, you know how I love to create dishes from what’s on hand), this is a no-cook salad. Perfect for summer.

Side Dish or Snack Recipe

Enjoy this summer salad as a side dish or snack. Consider adding feta (I like the tomato basil) or cheddar cubes. I like using any of the options listed in the recipe, but it depends on what I have on hand.

As long as I have the basics, a can of kidney beans and a can of corn, this recipe is a favorite of mine. I like it spicy as well. However, I made it once with a tablespoon of Holmes Made Peach Habanero Fruit Spread mixed in and got it a little too spicy.

hot and spicy salsa and jam
Holmes Made Peach Fruit Spread & Salsa

The peach spread adds a kick to the salad, almost too much fire that can be overpowering in this Mediterranean dish. So I’ve toned it down a bit with only a teaspoon of the jam as an option.

Stock Up on Nutritious Vegetables for the Summer!


Blog Parties this week:

Full Plate Thursday



  1. We will just love your awesome summer salad and thanks so much for sharing it with us at Full Plate Thursday. Hope you have a fantastic day!
    Miz Helen

    1. Author

      Thank you, Miz Helen! I’m on the lookout for summer salads right now with so much triple-digit weather.

  2. I love this combination. I think my husband might like that holmes made jelly and salsa if it’s very hot. He complains that salsas that set my mouth on fire are only mild.

    1. Author

      The stuff tastes so good that when I ran out of the first jar, I started looking for the place we bought it at next time I went on a road trip with my hubby. Couldn’t find it. Then the last trip we just happened to stop at a plaza that has a cute little gift shop. I walked in the door, turned to the right, and ta-da! Now we know where the place is. However, they do have a Facebook page, and it can be ordered there I think.

Leave a Comment Below:

This site uses Akismet to reduce spam. Learn how your comment data is processed.