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plant based recipe salad

Plant-Based Recipe - South of the Border Salad

This easy to make whole food plant-based recipe uses simple pantry ingredients and can be assembled in just a few minutes. Chill to serve as a side salad or picnic salad, or heat it up (without the dressing) and serve over hot rice for a meal.
Prep Time 10 mins
Total Time 10 mins
Servings 4 large servings


South of the Border Salad

  • 1 can NO SALT black beans To keep sodium low, I used no salt products.
  • 1 can NO SALT corn Or cook a bag of frozen no salt added corn
  • 1 can NO SALT diced tomatoes Drain the liquid
  • 1/2 cup diced onion

Lime Dressing

  • 1 tablespoon lime juice
  • 1/4 cup white wine vinegar
  • 1/2 cup extra virgin olive oil


  • Drain and rinse the black beans and corn. Drain the tomatoes. Toss and mix gently with a spoon.
  • Dice the onion. Mix with the vegetables. Garnish with diced cilantro or parsley.
  • Mix the dressing separately, pour over the salad, and toss. If heating the salad to serve over rice, omit the dressing.


I used no-salt canned goods and the recipe tastes great. Salt is added to canned and frozen vegetables to improve the taste and shelf life. Using no-salt products greatly reduces the overall sodium in the diet. If you do use conventionally canned products with added salt, rinse thoroughly to get as much salt as possible off of them before assembling the salad.