Name: Corn and Black Bean Salsa
Prep time: 15 min
Cook time: 20 min
Total time: 45 min
Yield: 5 servings
Cuisine: tex_mex
Ingredients: 425 g black beans (one 15 oz can, rinsed and drained); 250 g corn kernels (canned or frozen, thawed and drained); 1 medium red bell pepper (finely diced); 1 small red onion (finely diced); 1 medium jalapeño (finely minced, seeds and ribs removed for less heat); 1 medium avocado (ripe, diced); 0.5 cup fresh cilantro (loosely packed, chopped); 60 ml lime juice (freshly squeezed, from 2-3 limes); 30 ml extra virgin olive oil; 1 tsp ground cumin; 0.75 tsp salt (or to taste); 0.5 tsp black pepper (freshly ground); 1 tsp agave nectar (optional, for balance)

Popularity

3.5

Tangy, fiber-rich Corn & Black Bean Salsa with chips. A gut-friendly, quick snack for any time!

Nutrition per Serving

276

Calories

10g

Protein

38g

Carbs

11g

Fat

healthy heart-healthy low-sodium low-fat high-fiber low-cholesterol bp-friendly

Recipes in this Meal

1. Corn and Black Bean Salsa

A vibrant, chunky salsa packed with sweet corn, hearty black beans, and crisp veggies. Dressed in a zesty lime vinaigrette, it's the perfect dip for tortilla chips or a fresh topping for tacos.

Prep15 min

Cook0 min

Servings5

Serving size: 1 serving

276cal

10gprotein

38gcarbs

11g

Ingredients

425 g black beans (one 15 oz can, rinsed and drained)
250 g corn kernels (canned or frozen, thawed and drained)
1 medium red bell pepper (finely diced)
1 small red onion (finely diced)
1 medium jalapeño (finely minced, seeds and ribs removed for less heat)
1 medium avocado (ripe, diced)
0.5 cup fresh cilantro (loosely packed, chopped)
60 ml lime juice (freshly squeezed, from 2-3 limes)
30 ml

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About Corn and Black Bean Salsa

Tangy, fiber-rich Corn & Black Bean Salsa with chips. A gut-friendly, quick snack for any time!

This tex_mex dish is perfect for lunch. With 275.64 calories and 10.38g of protein per serving, it's a healthy, heart-healthy, low-sodium, low-fat, high-fiber, low-cholesterol, bp-friendly option for your meal plan.

fat

extra virgin olive oil

1 tsp ground cumin

0.75 tsp salt (or to taste)

0.5 tsp black pepper (freshly ground)

1 tsp agave nectar (optional, for balance)

Instructions

1
Combine Salsa Base
- In a large mixing bowl, combine the rinsed and drained black beans, corn kernels, diced red bell pepper, diced red onion, and minced jalapeño.
- Stir gently to mix all the ingredients together.
2
Prepare Dressing and Combine
- In a small bowl or a jar with a lid, whisk or shake together the extra virgin olive oil, fresh lime juice, ground cumin, salt, and black pepper.
- If using, add the optional agave nectar to balance the acidity.
- Pour the dressing over the bean and vegetable mixture. Toss gently until everything is evenly coated.
3
Chill and Meld Flavors
- Cover the bowl with plastic wrap or a lid and refrigerate for at least 30 minutes.
- This crucial step allows the flavors to meld together for a more delicious salsa.
4
Final Additions and Serving
- Just before you are ready to serve, remove the salsa from the refrigerator.
- Gently fold in the diced avocado and chopped fresh cilantro.
- Taste and adjust seasoning with more salt, pepper, or lime juice if needed.
- Serve immediately with tortilla chips, as a side dish, or as a topping for your favorite meals.

Recipes

Fat

2Recipes

Carbs

31gFat

3Recipes