Black Bean and Corn Wonton Cups

Gluten Free
Health score
1%
Black Bean and Corn Wonton Cups
35 min.
36
30kcal

Suggestions


Looking for a delightful and healthy appetizer that will impress your guests? Look no further than these Black Bean and Corn Wonton Cups! Perfectly gluten-free and bursting with flavor, these bite-sized treats are ideal for any occasion, whether it's a casual gathering, a festive party, or a cozy family dinner.

With a preparation time of just 35 minutes, you can whip up 36 delicious servings that are not only visually appealing but also packed with nutritious ingredients. The combination of black beans, sweet corn, and zesty salsa creates a vibrant filling that is both satisfying and wholesome. Each wonton cup is a delightful explosion of flavors, enhanced by the fresh cilantro and a dollop of creamy sour cream on top.

These wonton cups are not just a treat for the taste buds; they also cater to various dietary preferences, making them a versatile choice for your next event. Whether served as an antipasti, starter, or snack, they are sure to be a hit among your friends and family. So, roll up your sleeves and get ready to impress with this easy-to-make, crowd-pleasing appetizer that will leave everyone asking for the recipe!

Ingredients

  • 36  wonton skins 
  • 0.7 cup salsa thick
  • 0.3 cup cilantro leaves fresh chopped
  • 0.5 teaspoon ground cumin 
  • 0.5 teaspoon chili powder 
  • 15.3 ounces corn whole drained canned
  • 15 oz black beans rinsed drained canned
  • 0.3 cup cream sour
  • sprigs cilantro leaves 

Equipment

  • frying pan
  • oven
  • wire rack
  • muffin liners

Directions

  1. Heat oven to 350°F. Gently fit 1 wonton skin into each of 36 small muffin cups, 1 3/4x1 inch, pressing against bottom and side.
  2. Bake 8 to 10 minutes or until light golden brown.
  3. Remove from pan; cool on wire rack.
  4. Mix remaining ingredients except sour cream and cilantro sprigs. Just before serving, spoon bean mixture into wonton cups. Top each with 1/2 teaspoon sour cream.
  5. Garnish each with cilantro sprig.

Nutrition Facts

Calories30kcal
Protein22.55%
Fat25.18%
Carbs52.27%

Properties

Glycemic Index
1.92
Glycemic Load
0
Inflammation Score
-1
Nutrition Score
1.1999999931001%

Flavonoids

Quercetin
0.09mg

Nutrients percent of daily need

Calories:29.86kcal
1.49%
Fat:0.85g
1.3%
Saturated Fat:0.31g
1.93%
Carbohydrates:3.95g
1.32%
Net Carbohydrates:3.03g
1.1%
Sugar:0.24g
0.27%
Cholesterol:1.89mg
0.63%
Sodium:115.98mg
5.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.7g
3.41%
Fiber:0.92g
3.68%
Folate:11.09µg
2.77%
Manganese:0.04mg
2.1%
Phosphorus:20.74mg
2.07%
Potassium:66.67mg
1.9%
Iron:0.31mg
1.71%
Magnesium:6.53mg
1.63%
Copper:0.03mg
1.54%
Vitamin B1:0.02mg
1.38%
Vitamin B2:0.02mg
1.23%
Vitamin B3:0.23mg
1.14%
Vitamin A:54.29IU
1.09%