Amy's Creamy Black Bean Corn Salsa

Vegetarian
Gluten Free
Health score
2%
Amy's Creamy Black Bean Corn Salsa
20 min.
16
85kcal

Suggestions


Welcome to a delightful culinary journey with Amy's Creamy Black Bean Corn Salsa! This vibrant dish not only tantalizes your taste buds but also offers a medley of health benefits, making it the perfect choice for anyone seeking a vegetarian and gluten-free option. With its creamy texture and a burst of flavors, this salsa is ideal for any occasion, whether you're hosting a gathering or simply enjoying a snack at home.

What sets this recipe apart is the harmonious blend of black beans, fresh vegetables, and a zesty dressing that elevates its taste. The sweet crunch of corn combined with the freshness of parsley and the colorful bell peppers creates a visually appealing dish that’s as nutritious as it is delicious. Each serving is a low-calorie treat, packing in essential protein and fiber while keeping your meal guilt-free.

In just 20 minutes, you can whip up this crowd-pleaser that serves 16 people, making it a fantastic choice for parties, picnics, or casual get-togethers. Whether served as an antipasti, a starter, or a snack, Amy's Creamy Black Bean Corn Salsa is sure to impress your guests and leave them craving more. Get ready to enjoy a dish that embodies the essence of vibrant, healthy eating!

Ingredients

  • 15 ounce black beans drained and rinsed canned
  • teaspoon chili powder 
  • tablespoon parsley fresh minced
  • 1.5 cups regular corn frozen thawed
  • 0.3 teaspoon garlic powder 
  • 0.8 cup bell pepper green minced
  • teaspoon ground cumin 
  • 0.1 teaspoon ground pepper black
  • 0.3 cup mayonnaise 
  • cup bell pepper red minced
  • 0.5 cup onion red minced
  • tablespoons red wine vinegar 
  • 0.5 teaspoon salt 
  • 0.5 cup cup heavy whipping cream sour

Equipment

  • bowl
  • whisk

Directions

  1. Combine black beans, corn, red bell pepper, green bell pepper, onion, and parsley together in a bowl.
  2. Whisk sour cream, mayonnaise, red wine vinegar, cumin, chili powder, salt, garlic powder, and black pepper together in a separate bowl; pour over vegetable-bean mixture. Toss gently to coat.

Nutrition Facts

Calories85kcal
Protein11.64%
Fat43.64%
Carbs44.72%

Properties

Glycemic Index
12.06
Glycemic Load
0.26
Inflammation Score
-5
Nutrition Score
5.1456522159278%

Flavonoids

Apigenin
0.54mg
Luteolin
0.39mg
Isorhamnetin
0.25mg
Kaempferol
0.04mg
Myricetin
0.04mg
Quercetin
1.19mg

Nutrients percent of daily need

Calories:84.66kcal
4.23%
Fat:4.3g
6.62%
Saturated Fat:1.19g
7.45%
Carbohydrates:9.92g
3.31%
Net Carbohydrates:7.18g
2.61%
Sugar:1.05g
1.17%
Cholesterol:5.71mg
1.9%
Sodium:203.32mg
8.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.58g
5.17%
Vitamin C:20.15mg
24.43%
Fiber:2.74g
10.96%
Vitamin K:11.07µg
10.54%
Vitamin A:426.05IU
8.52%
Folate:29.39µg
7.35%
Manganese:0.12mg
6.15%
Phosphorus:55.14mg
5.51%
Potassium:183.76mg
5.25%
Vitamin B6:0.1mg
4.92%
Iron:0.83mg
4.61%
Magnesium:18.23mg
4.56%
Vitamin B1:0.07mg
4.52%
Vitamin B2:0.07mg
4.2%
Copper:0.07mg
3.62%
Vitamin B3:0.59mg
2.93%
Vitamin E:0.37mg
2.47%
Zinc:0.34mg
2.25%
Calcium:22.15mg
2.21%
Vitamin B5:0.17mg
1.7%
Selenium:0.89µg
1.28%
Source:Allrecipes