Corn-and-Black Bean Salsa

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
21%
Corn-and-Black Bean Salsa
5 min.
5
207kcal

Suggestions


Looking for a quick and delicious way to elevate your snacking game? Look no further than this vibrant Corn-and-Black Bean Salsa! Perfectly suited for any occasion, this dish is not only vegetarian and vegan but also gluten-free and dairy-free, making it an ideal choice for a wide range of dietary preferences.

In just 5 minutes, you can whip up a refreshing salsa that bursts with flavor and color. The combination of black beans, sweet yellow corn, and zesty diced tomatoes creates a delightful medley that is both satisfying and nutritious. With a caloric content of only 207 kcal per serving, you can indulge guilt-free while enjoying a healthy snack or appetizer.

This salsa is incredibly versatile; serve it as an antipasti, a starter, or even as a snack during your next gathering. The addition of fresh lime juice and ground cumin adds a zesty kick that will tantalize your taste buds. Plus, it’s a fantastic way to incorporate more plant-based ingredients into your diet without sacrificing flavor.

So grab a bowl and get ready to impress your friends and family with this easy-to-make Corn-and-Black Bean Salsa. It’s a dish that not only looks beautiful but also tastes amazing, making it a must-try for any cooking enthusiast!

Ingredients

  • 15 ounce black beans drained and rinsed canned
  • 10 ounce canned tomatoes diced with lime juice and cilantro, undrained canned
  • 15 ounce corn kernels yellow drained canned
  • tablespoons olive oil extra virgin 
  •  green onions chopped
  • teaspoon ground cumin 
  • tablespoon juice of lime fresh

Equipment

  • bowl

Directions

  1. Combine all ingredients in a bowl. Cover and chill.

Nutrition Facts

Calories207kcal
Protein14.78%
Fat28.9%
Carbs56.32%

Properties

Glycemic Index
15
Glycemic Load
1.28
Inflammation Score
-5
Nutrition Score
11.931304299313%

Flavonoids

Eriodictyol
0.07mg
Hesperetin
0.27mg
Naringenin
0.01mg
Luteolin
0.01mg
Kaempferol
0.1mg
Quercetin
0.78mg

Nutrients percent of daily need

Calories:206.58kcal
10.33%
Fat:7.15g
11%
Saturated Fat:1.08g
6.73%
Carbohydrates:31.34g
10.45%
Net Carbohydrates:22.45g
8.16%
Sugar:6.5g
7.22%
Cholesterol:0mg
0%
Sodium:577.77mg
25.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.22g
16.44%
Fiber:8.89g
35.55%
Folate:95.67µg
23.92%
Manganese:0.42mg
21.21%
Vitamin K:21.32µg
20.3%
Iron:2.99mg
16.6%
Potassium:570.93mg
16.31%
Phosphorus:154.2mg
15.42%
Copper:0.31mg
15.27%
Magnesium:55.31mg
13.83%
Vitamin C:11.16mg
13.52%
Vitamin B1:0.2mg
13.35%
Vitamin B2:0.21mg
12.63%
Vitamin E:1.65mg
11.01%
Vitamin B3:2.13mg
10.66%
Vitamin B6:0.17mg
8.53%
Vitamin B5:0.63mg
6.25%
Zinc:0.93mg
6.23%
Calcium:60.98mg
6.1%
Vitamin A:241.94IU
4.84%
Selenium:2.02µg
2.89%
Source:My Recipes