Recipe: Fresh Black Bean and Corn Salsa
This fresh bean salsa is a quick and easy appetizer that combines good taste with good nutrition. Serve it at your next gathering or make it for your family as a healthy snack.
This fresh bean salsa is a quick and easy appetizer that combines good taste with good nutrition. Beans are rich in fiber, which maintains a healthy digestive tract while helping you feel full. Beans are also a great source of protein, which supports lean body mass.
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2 (15oz) cans black beans, rinsed and drained
1 1/2 cups whole kernel corn
2 cups fresh tomatoes, diced
1 green pepper, diced
1/2 red onion, chopped
1/4 cup chopped fresh basil or cilantro
1 Tbsp red wine vinegar
Juice of 1 lime
2 Tbsp olive oil
1 tsp salt
1/2 tsp pepper
1. Combine and mix all except the dressing.
2. Combine dressing ingredients in a separate bowl, stir and pour over bean/corn mixture.
3. Squeeze lime over top, stir and repeat.
4. Serve with 6 whole grain pita chips per person
Nutrition information (per serving)
Makes 12 servings
Total Fat 6 g
Saturated Fat 1.5 g
Trans Fat 0 g
Cholesterol 0 mg
Sodium 720 mg
Total Carbohydrate 31 g
Dietary Fiber 6 g
Sugars 4 g
Protein 6 g
Recipe provided by Digestive Disease Health Team Dietitians