Recipe: Fresh Black Bean and Corn Salsa

This fresh black 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 helps support lean body mass.

Ingredients

• 2 (15 oz) 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

Dressing

• 1 tbsp red wine vinegar
• Juice of 1 lime
• 2 tbsp olive oil
• 1 tsp salt
• 1/2 tsp pepper

Directions

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 six whole-grain pita chips per person.

Ingredient health benefits

• Black beans. This ancient staple has vitamin B1 (thiamine), which helps your body make energy for your cells, while copper, manganese and phosphorus fortify your bones and teeth. The minerals iron, zinc and selenium help balance your hormones and promote immunity. There are also heart-helpful nutrients like potassium, magnesium and vitamin B9 (folate). And antioxidants like flavonoids work with fiber to fight inflammation and help lower your cholesterol. What’s more, eating black beans regularly may also lower your risk of cancer.
• Corn. A versatile ingredient, corn is rich in insoluble fiber, which helps smooth things out for your digestive tract and feeds the “good” bacteria that keep your gut healthy. And though it’s easy to think of protein as something that only comes from meat and dairy, corn is a good source of plant-based protein, which is also necessary to keep your muscles in peak condition. There are carotenoids like lutein and zeaxanthin, too, which collab with vitamin A to promote good eye health. And your bones will appreciate corn’s calcium and magnesium.
• Tomatoes. What’s a salsa without the tomatoes? And good thing, too. These savory fruits are full of bone-building vitamin K and immunity-elevating vitamin C. Eating tomatoes and certain tomato products may also lower your cholesterol levels over time, thanks to natural compounds like lycopene. And that’s not all lycopene can do! It gives tomatoes their eye-catching red, along with beta-carotene (which literally promotes your vision). Both antioxidants help lower inflammation that could impact your health in the long term.
• Green bell peppers. These unripe red bell peppers have slightly different perks and a stronger flavor than their colorful, older siblings, but they still have plenty to offer your delicious dip! Green bell peppers are high in vitamin C, a potent antioxidant that helps your immune system fight off microbial invaders. The fiber in bell peppers contributes to healthy digestion, while anti-inflammatory carotenoids support your heart and may decrease your chances of getting cancer.
• Basil. With all the focus on the main ingredients, it’s easy to forget that herbs have something to offer, too! Basil has vitamin K and antioxidants that fight damaging free radicals. It’s used in traditional Chinese medicine (TCM) to treat heart disease, and some studies suggest it may have properties that boost your heart health. Your brain might also benefit from a bit of basil every day, as it has the potential to help improve your memory and mood while reducing feelings of anxiety and stress.

Nutrition information (per serving)

Makes 12 servings

Calories: 190
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.