Black Bean & Corn Salsa
This salsa is the perfect party dip. Fresh, flavour packed and full of protein + fibre! So easy to make and a fun recipe for kids in the kitchen.
- Pulse
- Beans
- Prep Time
- 15 minutes
- Cook Time
- None!
- Makes
- 8 large servings
Nutrition
- Serving Size 1/8 of recipe
- Calories 124
- Fat 4 g
- Saturated Fat 0 g
- Cholesterol 0 mg
- Carbohydrate 18 g
- Fibre 5 g
- Sugars 4 g
- Protein 5 g
- Sodium 25 mg
- Potassium 352 mg
- Iron 1 mg
Ingredients
- 1 can (19 oz/540 mL) black beans, drained & rinsed (see tips)
- 1 cup (250 mL) fresh or frozen corn (thawed)
- 1 red bell pepper, small dice
- 2 stalks green onion, small dice
- 1 jalapeno pepper, seeded & finely chopped (see tips)
- 1 cup (250 mL) cherry tomatoes, chopped (or Roma or hot house)
- 1/4 cup (60 mL) fresh cilantro, chopped, optional
- 2 Tbsp (30 mL) lime juice (about 1 lime)
- 2 tbsp (30 mL) canola oil
- 1 tsp (5 mL) ground cumin
- 1/2 tsp (2 mL) paprika
- salt & pepper, to taste
Directions
In a large bowl, combine black beans, corn, red pepper, green onion, jalapeño and tomatoes.
Add chopped cilantro, lime juice, oil, cumin, and paprika.
Mix well to combine all ingredients.
Taste and season with salt and pepper as needed.
Serve immediately or refrigerate for 30 minutes to let the flavors marry! Serve with tortilla chips or crackers.
tips
A 19 oz (540 mL) can drained and rinsed yields 2 cups (500 mL) cooked black beans.
Remember to wear latex or rubber gloves when handling the jalapeno peppers as the oils and seeds in a jalapeno can irritate your skin. Avoid touching your eyes, nose or mouth to prevent any irritation, and wash your hands with soap and water when you are done working with the pepper. For more spice, leave in the seeds, for less spice, remove the seeds.
You can also use this salsa as a topping for tacos, burritos, or grilled chicken!
Add to a salad for extra flavor and texture!
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