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corn, black bean and fire-roasted tomato salad

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My sister sent me this recipe last year and ever since, we’ve been eating it on a pretty frequent basis. I was excited when I realized it fit in with the elimination diet! My favorite thing about this salad is that it uses canned and frozen foods, which means you can easily pull together a delicious, summer-y salad even in the middle of winter.

It is also incredibly versatile. Eat it alone. Eat it on top of greens. Use it as a side with fish or chicken. You could even easily call it a “salsa” and use it as a dip for tortilla chips.

Corn, Black Bean and Fire-Roasted Tomato Salad

Adapted from Muir Glen

A great option for injecting a little bit of summer into a dreary winter menu without using out-of-season produce. Muir Glen makes great fire-roasted tomatoes in a can, but if you have trouble finding them, you can sub in regular diced tomatoes or diced tomatoes with chiles.

Makes 6 servings

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  • 1-16 ounce bag frozen sweet corn
  • 1-28 ounce can fire-roasted diced tomatoes, drained
  • 1-14 ounce can black beans, drained and rinsed
  • 1 small red onion, diced
  • 3 tablespoons chopped fresh cilantro
  • Juice of one lemon
  • 1 tablespoon olive oil
  • 1/2 teaspoon cumin
  • 1 clove garlic, minced
  • Salt and pepper, to taste
  • 1 avocado, diced


  1. Mix all ingredients together except for avocado. Refrigerate for at least one hour.
  2. Top with avocado and serve.

 Do you share recipes within your family?

Cassie is the founder and CEO of Wholefully. She's a home cook and wellness junkie with a love of all things healthy living. She lives on a small hobby farm in Southern Indiana with her husband, daughter, two dogs, two cats, and 15 chickens.

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10 Responses
  1. Shanna

    Regarding your elimination diet and your symptoms that started this whole journey…watch the documentary “Fat, Sick and Nearly Dead” and read “Eat to Live” by Dr. Joel Furman. They will encourage you and maybe give you some more ideas too. I was amazed by how much I was able to change my diet and how much better I feel. Good luck!

  2. Laurel

    It really doesn’t get much better than salmon, avocado, corn and black beans. I mean, honestly, can you even think of a more delicious meal, even if you weren’t in the first week of an elimination diet?

  3. Athena

    The fire roasted tomato salad looks so delish. We do share recipes in my family. As a matter of fact, we’ve started a family recipe book of shorts and every other year at our family reunion each family gets a stack of the recipes that were submitted for the recipe book since the last reunion.

  4. Hi Cassie,
    Thanks for the recipe! When reading your blog I always thing that you have the most delicious looking lunches! One question about the recipe: I saw in your photos that you added cilantro but it’s not in the recipe. How much did you add?


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