Children’s Health | Diet & Nutrition
Recipe: Zesty Bean Salsa

Recipe: Zesty Bean Salsa

This colorful snack is low in calories, and packed with protein and fiber

Scoop up this refreshing, colorful salsa with your favorite whole-grain chips. The legumes add protein and fiber, and our low-calorie recipe is packed with vitamins and minerals too.


1 15-ounce can chickpeas (garbanzo beans)
1 15-ounce can black beans, rinsed and drained
1 15-ounce can whole-kernel corn, drained
½ cup chopped onion
½ cup chopped green bell pepper
2 jalapeno peppers, diced
3 medium tomatoes, diced
3 tablespoons fresh squeezed lime juice
½ tsp minced garlic
Salt as desired


1. Combine chickpeas, black beans, corn, onions, peppers and tomatoes.
2. Add lime juice and garlic, and salt as desired.
3. Mix well.
4. Cover and refrigerate overnight to marinate flavors together.

Nutrition Information

12 servings (1/3 cup)

Calories: 87
Fat: 0.6 g
Saturated Fat: 0.1 g
Cholesterol: 0 mg
Sodium: 75.5 mg
Total Carbohydrate: 17 g
Dietary Fiber: 4.5 g
Sugar: 0.3 g
Protein: 4.6 g
Calcium: 2%
Iron: 6.9%

Tags: Be Well e-News, nutrition, Recipes, salsa
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