Gluten-Free Corn and Black Bean Bowl

This vibrant bowl bursts with the sweet crunch of corn and the earthy richness of black beans, all brought together with a zesty, savory dressing. It's a quick and satisfying meal packed with fresh flavors and satisfying textures.

Prep: 5 min Cook: 10 min Total: 15 min Serves: 4

At a glance: This easy lunch recipe yields 4 servings in about 15 minutes (5 min prep, 10 min cook). It uses 11 ingredients — including cooked rice, protein of choice, black beans — and walks through 5 steps. Updated October 25, 2026. Browse more lunch recipes or return to all gluten-free recipes.

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Cross-Contamination Warning for Gluten-Free Corn and Black Bean Bowl: When preparing this lunch recipe, canned corn and black beans are usually plain, but check the labels, and choose a GF tamari or dressing with the same label. Ground cumin is worth a check too.

Gluten-Free Notes for Gluten-Free Corn and Black Bean Bowl: This recipe is naturally gluten-free, relying on whole foods and gluten-free sauces. It avoids all gluten-containing grains.

Scale Recipe:

servings

Ingredient amounts update automatically

Instructions

1 If using rice or gluten-free noodles, prepare them according to package directions, aiming for about 10 minutes of cooking time. Once cooked, fluff the rice or drain the noodles and set aside.
2 While the base is cooking, prepare your protein of choice. If using pre-cooked protein, simply ensure it's warmed through. If cooking raw protein like chicken or shrimp, sauté or grill it until cooked through, about 5-7 minutes, seasoning with spices or sauces labeled gluten-free. For chickpeas, simply drain and rinse them.
3 In a medium bowl, combine the rinsed and drained black beans, corn kernels, chopped cilantro, and diced red onion. Toss gently to mix these fresh components together.
4 In a small bowl, whisk together the gluten-free sauce (such as GF tamari or a GF dressing), fresh lime juice, olive oil, and cumin until well combined. Season this dressing with salt and pepper to your preference.
5 To assemble the bowls, divide the cooked rice or GF noodles among four serving bowls. Top each with a portion of your prepared protein and the black bean and corn mixture. Drizzle generously with the prepared dressing, ensuring every bite is flavorful. Serve immediately for the best texture and taste.

Nutrition (per serving)

280

Calories

18g

Protein

42g

Carbs

Fat

Fiber

386mg

Sodium

Tips & Notes

For a smoky note, sear the corn kernels in a hot skillet with the 1 tsp olive oil until some turn golden.
Rinse the black beans well to remove the starchy canning liquid.
Dress the bean and corn mixture 10 minutes ahead so the red onion softens in the lime juice.

Common questions

What cross-contamination risk is specific to Gluten-Free Corn and Black Bean Bowl?

Check cooked rice, quinoa, or gluten-free noodles, protein of choice, black beans, rinsed and drained before they go into Gluten-Free Corn and Black Bean Bowl. Canned corn and black beans are usually plain, but check the labels, and choose a GF tamari or dressing with the same label. Ground cumin is worth a check too.

Learn More

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