Black Bean—Corn Wonton Cups

Health score
1%
Black Bean—Corn Wonton Cups
35 min.
36
25kcal

Suggestions


Looking for a delightful and healthy appetizer that will impress your guests? Look no further than these Black Bean—Corn Wonton Cups! Perfect for any occasion, whether it's a casual get-together, a festive party, or a cozy family dinner, these bite-sized treats are sure to be a hit. With a preparation time of just 35 minutes, you can whip up a batch of 36 delicious wonton cups that are not only visually appealing but also packed with flavor.

Each cup features a crispy wonton shell that cradles a vibrant mixture of black beans, sweet corn, and zesty salsa, all enhanced by the fresh notes of cilantro and a hint of cumin and chili powder. The combination of textures and tastes creates a mouthwatering experience that will leave your guests coming back for more. And to top it all off, a dollop of fat-free sour cream adds a creamy finish that perfectly complements the savory filling.

With only 25 calories per cup, these wonton cups are a guilt-free indulgence that fits perfectly into any diet. Whether served as an antipasti, starter, or snack, they are versatile enough to suit any palate. So gather your ingredients, preheat your oven, and get ready to impress with this easy and delicious recipe that brings a burst of flavor to your table!

Ingredients

  • 36 2-inch wonton wrappers (3 1/ squares)
  • 0.7 cup salsa 
  • 0.3 cup cilantro leaves fresh chopped
  • 0.5 teaspoon ground cumin 
  • 0.5 teaspoon chili powder 
  • 15 ounces corn whole drained canned
  • 15 ounces black beans rinsed drained canned
  • 0.3 cup cream fat-free sour

Equipment

  • bowl
  • frying pan
  • oven
  • muffin liners

Directions

  1. Heat oven to 350°. Gently fit 1 wonton wrapper into each of 36 small muffin cups, 1 3/4x1 inch.
  2. Bake 8 to 10 minutes or until light golden brown.
  3. Remove from pan; cool on wire racks.
  4. Mix remaining ingredients except sour cream in medium bowl. Just before serving, spoon bean mixture into wonton cups. Top each with 1/2 teaspoon sour cream.

Nutrition Facts

Calories25kcal
Protein18.68%
Fat8.36%
Carbs72.96%

Properties

Glycemic Index
1.03
Glycemic Load
0
Inflammation Score
-1
Nutrition Score
1.2734782663376%

Flavonoids

Quercetin
0.06mg

Nutrients percent of daily need

Calories:25.19kcal
1.26%
Fat:0.24g
0.37%
Saturated Fat:0.04g
0.25%
Carbohydrates:4.68g
1.56%
Net Carbohydrates:3.74g
1.36%
Sugar:0.19g
0.21%
Cholesterol:0.23mg
0.08%
Sodium:104.72mg
4.55%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.2g
2.4%
Fiber:0.94g
3.74%
Folate:11.94µg
2.98%
Manganese:0.05mg
2.39%
Phosphorus:21.74mg
2.17%
Potassium:67mg
1.91%
Iron:0.33mg
1.83%
Vitamin B1:0.03mg
1.74%
Magnesium:6.69mg
1.67%
Copper:0.03mg
1.6%
Vitamin B2:0.02mg
1.42%
Vitamin B3:0.28mg
1.4%