Healthy corn, black bean, and feta dip is a guilt-free snack you can make in no time. It’s packed with whole food ingredients so you can feel good after eating it. Serve as an appetizer for your next get together.Jump to Recipe
Corn black bean and feta dip is a staple in our home. It’s a versatile dip that is packed with flavor. It brings a little heat to your palate from the jalapeño and it’s tangy from the freshly squeezed lemon juice. It’s not your typical bean salad. Make this using fresh corn on the cob during the summer or any time of the year.
- About the Healthy Corn Black Bean and Feta Dip
- Ingredients for Corn Black Bean Feta Dip
- Can I use frozen corn?
- How To Make Corn Black Bean Feta Dip
- Common Substitutes or Additions
- What Makes This Black Bean Corn Feta Dip Healthy?
- Ways To Serve The Black Bean Corn Feta Dip
- Storing The Corn Black Bean and Feta Dip
- Try These Delicious Dips
- Healthy Corn Black Bean and Feta Dip
About the Healthy Corn Black Bean and Feta Dip
- This super delicious recipe requires 8 ingredients, most of which you probably already have on hand.
- All you need to make this recipe is a medium or large mixing bowl, cutting board, mixing spoon, and knife. You won’t have to worry about doing a lot of dishes to make this healthy dip.
- This black bean and feta dip is vegetarian and paleo. It can be made vegan by omitting the cheese or substituting vegan feta.
- This can be made in less than 30 minutes so if you’re running low on time before a party, this is a great go-to.
Ingredients for Corn Black Bean Feta Dip
The ingredients to make the feta dip are very simple and straight forward. Most everything can be found in the produce section of your local grocery store. You may also find that you already have a lot of these ingredients on hand already.
Black Beans drained - use canned, make sure they’re drained and rinsed. If using seasoned canned green beans just drain them in a sieve, avoid rinsing to keep the flavor
Fresh corn on the cob - you can boil your corn and then slice or slice right off the cob. Either way is absolutely fine and delicious. Using fresh corn when it’s in season ensures you get the most flavor.
Jalapeños - this is optional for added heat. If you’re not wanting the heat, you can substitute a green bell pepper instead. Keep in mind that jalapeños with wrinkles tend to be more spicy than those that have smooth skin.
Onion - use red, white, or vidalia. I love using red since it adds color to the dip. Vidalia onions tend to be more sweet.
Cilantro - this gives the corn dip a very fresh flavor
Crumbled Feta Cheese
Lemon juice - you can use a lime instead. Don’t have citrus on hand? Two tablespoons of apple cider vinegar can be a tasty replacement.
Can I use frozen corn?
One common question I get on this recipe is whether frozen corn can be substituted for fresh corn on the cob. The answer is yes it can. If you’re making this dip recipe in the spring or summer months while corn is in season I recommend you stick to fresh corn on the cob. However, that’s not always readily available. In that case frozen corn is a great alternative.
Using frozen corn is easy, you can simply add this to the dip from its frozen state or wait until the corn has thawed before adding. This process can be accelerated by running the corn under warm water in a sieve. If you do add the corn to the dip while it’s still frozen, wait a bit before serving until the corn has thawed.
How To Make Corn Black Bean Feta Dip
Making the bean dip is super easy. There really is no technique except dumping everything into a mixing bowl and serving it. Prep time will take the longest at maybe 15 minutes.
Step 1: Prep all of your ingredients. This includes washing and chopping the vegetables, straining the beans, preparing your corn, etc. If you’re using corn on the cob this may include boiling your corn in salted water and then cutting off the cob. This step will be the most time consuming but shouldn’t take too long.
Step 2: Add all of the ingredients to a large mixing bowl and stir well making sure that the lemon juice and cumin are dispersed all throughout the dip. Give it a taste and add salt as needed. Serve immediately.
Common Substitutes or Additions
This inspired mexican corn dip with feta is very versatile a lot of the ingredients can be substituted and others can be added for even more flavor. Here are some suggestions in case you don't have all the ingredients on hand.
- Corn - I mentioned before that you can use fresh corn on the cob or frozen corn but you can also use a 15oz can of corn drained. Try also using shoepeg corn for a different texture. For even more flavor you can add a can of southwest corn which has poblano and red peppers.
- Make an apple cider vinaigrette instead of lemon juice. Do this by adding 1/4 cup apple cider, 2 tablespoons chopped green onions, 2 tablespoons olive oil, pinch of garlic powder, pepper, and salt.
- Consider adding bell peppers to your feta corn salsa. This not only adds color but flavor too!
What Makes This Black Bean Corn Feta Dip Healthy?
The fact that this black bean corn feta dip contains mostly whole food ingredients is the reason it’s so healthy. Each ingredient contains a healthy benefit of some kind. Below are just a few of the highlights on what makes this dip so healthy. I mean it when I say it’s guilt free. However, if you’re going to splurge maybe reduce the feta.
- It’s low fat. This entire dip has very little fat. This is dependent on the amount of feta you use. Obviously using more will increase the fat content. When compared to other cheese, feta is relatively lower in fat, it’s also easier to digest and traditionally comes from sheep or goats milk instead of from cows. Interesting right?
- There’s a lot of fiber. The beans, corn, and other veggies in the black bean corn feta dip contain a lot of fiber. Fiber is essential to our diet. This can lower cholesterol levels and help control blood sugar.
- Full of vitamins and minerals. In this healthy dip you’ll find protein, iron, phosphorus, calcium, magnesium and so much more.
Ways To Serve The Black Bean Corn Feta Dip
You can serve this black bean corn feta dip many ways. Below are just a few you should try.
- The first and probably the most common way is with tortilla chips. Simply scoop and enjoy the way you would any dip.
- Add to your soft or hard shell tacos with the meat of your choice. You could even put this on a taco with some rice and there you have tasty vegetarian tacos!
- Use it in a burrito bowl, start with seasoned rice, a meat of your choice and top with the black bean corn feta dip
- Stuff in a burrito. Whether you want a vegetarian burrito or a chicken burrito, this black bean corn feta dip will be a great addition to your meal.
With so many things you can do with this black bean corn feta dip, you don’t have to worry about left overs. You can center different meals around this dip.
Storing The Corn Black Bean and Feta Dip
Storing the corn black bean and feta dip is easy, I simply place saran wrap over top of the mixing bowl and store it in the fridge for up to a week. You can also store in an air tight sealed container in the fridge for up to a week.
Can you freeze the corn black bean and feta dip? Yes. This dip freezes well and can be stored in the freezer for up to 3 months. When you’re ready to eat again, thaw in the refrigerator completely before serving.
Try These Delicious Dips
Healthy Corn Black Bean and Feta Dip
- 1 15 oz can black beans drained and rinsed
- 2 corn on the cob
- 2 jalapeños diced with seeds removed
- 1/2 cup chopped onion
- 2 tablespoons chopped cilantro
- 2 tablespoons feta
- 1 lemon juiced
- 1/4 teaspoon cumin
- Pinch of salt as needed
- In a large mixing bowl, add all of the ingredients and stir until fully combined. Serve with tortilla chips