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 or a festive celebration, these bite-sized treats are not only visually appealing but also packed with flavor.

With a crispy wonton wrapper as the base, each cup is filled with a savory mixture of black beans, sweet corn, and zesty salsa, all seasoned with aromatic spices like chili powder and cumin. The addition of fresh cilantro adds a burst of freshness that elevates the dish to new heights. And let’s not forget the creamy dollop of fat-free sour cream on top, which provides a perfect contrast to the crunchy texture of the wonton.

These wonton cups are not only delicious but also a guilt-free option, with each serving containing just 25 calories. They are a fantastic way to enjoy a nutritious snack or starter without compromising on taste. Plus, they are incredibly easy to make, taking only 35 minutes from start to finish. Your friends and family will be raving about these tasty morsels, and you’ll love how simple they are to prepare. So, roll up your sleeves and get ready to impress with these delightful Black Bean—Corn Wonton Cups!

Ingredients

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

Equipment

  • bowl
  • frying pan
  • oven
  • muffin liners

Directions

  1. Heat oven to 35
  2. Gently fit 1 wonton wrapper into each of 36 small muffin cups, 1 3/4x1 inch.
  3. Bake 8 to 10 minutes or until light golden brown.
  4. Remove from pan; cool on wire racks.
  5. 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%