Black Bean and Corn Salsa

2015-02-26
  • Yield : About 4.5 cups
  • Servings : 72
  • Prep Time : 10m
  • Cook Time : 0m
  • Ready In : 4:0 h

This colorful, hearty Black Bean and Corn Salsa can be be eaten with corn tortilla chips, as a condiment for seafood tacos, eggs, and breakfast burritos or for taco salads and nachos.

One-quarter cup (4 tbps. 60 g) has about 80 calories, and 4 grams each of dietary fiber and protein with less than 200 mg of sodium less than many prepared tomato salsas.

Homemade Black Bean Salsa

Related Recipes

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Taco Salad

Fish Tacos

Pita Chips

Corn Tortilla Chips

Flour Tortilla Chips

 

Ingredients

  • 2 - 15 oz (425g) cans of reduced sodium black beans, rinsed and drained
  • 15 oz. (425g) can no salt added whole kernel corn, drained
  • 1/2 teaspoon (2.5 ml) ground cumin
  • 1 cup (90 g) red pepper, minced
  • 1 cup (100 g) red onion, minced
  • 1/2 cup (120 ml ) fresh cilantro, chopped
  • 1/2 cup (120 ml ) fresh Italian parsley, chopped
  • 1/3 cup (80 mL) fresh lime juice
  • 1/4 cup (60 ml) olive or vegetable oil
  • 3 cloves garlic, minced
  • 1 teaspoon (5 ml) kosher salt
  • 1 teaspoon (5 ml) red pepper flakes
  • 1/2 teaspoon (2.5 ml) ground black pepper

Method of Preparation

Step 1

In a large bowl, add all ingredients and gently fold or toss until combined.

Step 2

Cover and refrigerate at least 4 hours to allow the flavors to intensify and use within 1 week.

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  • Pan-Fried Zucchini

  • Red Enchilada Sauce

  • Chocolate Nut Clusters

  • Caramelized Onions

Nutritional Info

This information is per serving.

  • Calories

    20
  • Calories from Fat

    7
  • Total Fat

    <1g
  • Saturated Fat

    0g
  • Trans Fat

    0g
  • Cholesterol

    0mg
  • Sodium

    40mg
  • Carbohydrates

    3g
  • Dietary Fiber

    1g
  • Sugar

    0g
  • Protein

    1g
  • Serving Size:

    1 tbsp. (15 ml)