Bean and Corn Salsa

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
4%
Bean and Corn Salsa
45 min.
16
14kcal

Suggestions


If you’re looking for a vibrant and refreshing addition to your appetizer spread, look no further than this Bean and Corn Salsa. Perfect for any gathering, this dish offers a lively mix of textures and flavors, making it a delightful starter or snack option. Not only is it vegetarian, vegan, gluten-free, and dairy-free, but it’s also incredibly low in calories at just 14 kcal per serving, allowing everyone to indulge without guilt.

This salsa comes together in just 45 minutes, but the real magic happens when it’s left to chill for a couple of hours. The combination of fresh tomatillos, sweet corn, and hearty black beans creates a unique taste sensation that’s beautifully complemented by the zesty lime juice and a hint of heat from hot sauce. The crunchy Vidalia onion adds a pleasant sweetness, while fresh parsley brightens up the overall profile.

Whether you serve it as an antipasti, alongside tortilla chips, or as a topping for tacos, this Bean and Corn Salsa is sure to impress your guests. It’s not just a dish; it’s a celebration of fresh ingredients and health-conscious eating. Dive into this colorful bowl of goodness and enjoy the perfect balance of flavors at your next gathering!

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • 0.3 cup black beans canned rinsed drained
  • 0.3 cup ears corn fresh
  • tablespoons parsley fresh finely chopped
  • 0.5 teaspoon hot sauce 
  • tablespoons juice of lime fresh
  • 0.5 teaspoon salt 
  • 0.5 cup tomatillos chopped ( 2 medium)
  • cups tomatoes seeded chopped ( 3 medium)
  • 0.8 cup onion sweet chopped

Equipment

  • bowl

Directions

  1. Combine all ingredients in a large bowl; cover and chill at least 2 hours.

Nutrition Facts

Calories14kcal
Protein15.51%
Fat8.56%
Carbs75.93%

Properties

Glycemic Index
6.38
Glycemic Load
0.3
Inflammation Score
-3
Nutrition Score
2.2104347879472%

Flavonoids

Epigallocatechin 3-gallate
0.01mg
Eriodictyol
0.04mg
Hesperetin
0.17mg
Naringenin
0.2mg
Apigenin
1.08mg
Luteolin
0.01mg
Kaempferol
0.12mg
Myricetin
0.2mg
Quercetin
1.26mg

Nutrients percent of daily need

Calories:13.96kcal
0.7%
Fat:0.15g
0.23%
Saturated Fat:0.02g
0.15%
Carbohydrates:2.99g
1%
Net Carbohydrates:2.24g
0.82%
Sugar:1.45g
1.61%
Cholesterol:0mg
0%
Sodium:89mg
3.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:0.61g
1.22%
Vitamin K:10.97µg
10.45%
Vitamin C:6.22mg
7.54%
Vitamin A:285.44IU
5.71%
Manganese:0.06mg
3.16%
Potassium:106.58mg
3.05%
Fiber:0.75g
3.01%
Folate:9.76µg
2.44%
Vitamin B6:0.04mg
1.98%
Magnesium:6.87mg
1.72%
Copper:0.03mg
1.62%
Vitamin B3:0.32mg
1.6%
Phosphorus:15.92mg
1.59%
Vitamin B1:0.02mg
1.57%
Iron:0.22mg
1.24%
Vitamin E:0.18mg
1.19%
Source:My Recipes