Black Bean and Corn Salsa

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Appetizer

Small Bites

Main Dish

Lunch

Gluten-Free

Vegan

Vegetarian

This homemade salsa is a great way to add beans and whole grains to your day. It acts as a great appetizer for a party that is packed with flavor and nutrition. Turn this salsa into a delicious main dish taco salad or a simple wrap.

About the recipe

In my opinion, everyone needs a quick salsa recipe up their sleeve. You’ll find that many of the ingredients in this recipe are ones that you may often have on hand, so keep this in mind for any meal you make that could use a little extra zest to liven it up.

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This salsa pairs well with many dishes and snacks. Think tacos, salads, or veggie bowls. Served with organic corn chips, this makes a delicious snack that will leave you feeling full and satisfied. Ready to master a fresh, good-for-you salsa? Let’s get started!

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Ingredients Directions Nutrition facts

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Ingredients

Makes: ~4 cups | Serving Size Appetizer: ½ cup | Serving Size Main Dish: 1 cup

1 cup cooked corn, fresh or frozen
1 cup cooked black beans or pinto beans
½ red bell pepper, diced fine
1 spring green onion, finely chopped
¼ cup white onion, diced fine
2 cups tomatoes, fresh or canned, finely diced
1-2 fresh jalapenos, finely minced (add 2 for spicier salsa)
1 fresh lime, juiced
1 fresh lemon, juiced
½ teaspoon cumin
½ teaspoon chili powder or red pepper to taste
1 teaspoon granulated garlic powder or 1 garlic clove, finely diced
½ teaspoon salt, to taste (optional)

Garnish with 1 avocado, chopped and ½ cup fresh cilantro, washed, drained, chopped

Directions

In a medium-sized bowl mix all ingredients.

Cover and refrigerate for at least 1 hour to enhance flavor. Add your choice of variations: cilantro, extra jalapenos, olives, etc.

Taco bowl with black bean and corn salsa

Serve as a side to taco salads, topping for baked potatoes, corn chips, etc.

Tips

Make ahead. This salsa can be made a day ahead and stored in a sealed container in the refrigerator until serving. The flavors enhance even more when served after infusing for a few hours or even a day; however, this is delicious eaten immediately after making the salsa.

A healthy appetizer. This is a great salsa that adds more of the foods that heal to an appetizer course that is typically one of the most unhealthy courses of the meal. A delicious way to get your daily intake of beans and the corn adds more whole grains to your day. The tomatoes and sweet red peppers are loaded with antioxidants like lycopene that are shown to be health-promoting and fights disease.

Make it a meal. This appetizer can be turned into a delicious taco salad by adding 1 cup or more of the Black Bean and Corn Salsa to a large bowl of chopped greens, shredded cabbage, shredded carrots, and any other favorite vegetables for a total of 2 cups of vegetables/greens added to the salsa. You can add extra sliced avocado or guacamole to top off this delicious Taco Salad.

Make it a wrap. This Black Bean and Corn Salsa also makes a great wrap. Add 1 cup to a flour tortilla with chopped greens, shredded cabbage, and shredded carrots, and top it off with avocado. Wrap it up to enjoy delicious flavor for a perfect on-the-go lunch or dinner.

Nutrition facts

Serving size

Nutrition information for 1 cup meal portion

Amount per serving

Calories

223

Protein

Total carbohydrate

Dietary fiber

Added sugars

Total fat

Cholesterol

omega 3 short chain fatty acids

Sodium

354

Potassium

904

Vitamin c

Iron

Calcium

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