Corn & black bean salsa

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
28%
Corn & black bean salsa
55 min.
8
133kcal

Suggestions


Looking for a light, refreshing, and healthy dish that’s packed with flavor? This Corn & Black Bean Salsa is the perfect choice! Ideal for any occasion, whether it’s a quick snack, a light appetizer, or a vibrant addition to your antipasti spread. The combination of sweetcorn and black beans creates a satisfying base, while the fresh spring onions and coriander add a zesty punch. With a tangy twist from lime juice and a smooth finish from olive oil, this salsa is a celebration of fresh ingredients that will delight your taste buds.

Not only is this salsa delicious, but it's also versatile. It’s vegetarian, vegan, gluten-free, and dairy-free, making it an excellent option for a variety of dietary needs. Whether you're hosting a party, preparing a meal for your family, or simply craving something light yet filling, this recipe is easy to whip up and sure to impress. Plus, it can be made ahead of time and chilled, which makes it a fantastic make-ahead dish that will save you time and effort.

With only 133 kcal per serving, it's a guilt-free treat that’s packed with nutrients. High in fiber and protein, this Corn & Black Bean Salsa will not only keep you satisfied but also provide plenty of energy for your day. Try it with your favorite tortilla chips or use it as a topping for grilled vegetables or tacos – the possibilities are endless!

Ingredients

  • 140 black beans dried
  • 326 regular corn drained canned
  • bunch spring onion sliced
  • 0.5 large bunch cilantro leaves leftover chopped well (see 'Goes with', below)
  •  juice of lime 
  • tbsp olive oil 

Equipment

  • bowl

Directions

  1. Drain, then rinse the soaked beans. Cover with cold water, bring to the boil, then simmer for 45 mins or until tender.
  2. Drain again.
  3. Mix the beans, corn, spring onions, coriander stalks and leaves, lime juice, oil and some seasoning together in a bowl. Cover, then chill for up to half a day until ready to serve.

Nutrition Facts

Calories133kcal
Protein14.86%
Fat27.77%
Carbs57.37%

Properties

Glycemic Index
14.94
Glycemic Load
4.25
Inflammation Score
-4
Nutrition Score
7.0991304827773%

Flavonoids

Petunidin
2.7mg
Delphinidin
3.24mg
Malvidin
1.86mg
Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Kaempferol
0.04mg
Quercetin
0.62mg

Nutrients percent of daily need

Calories:132.68kcal
6.63%
Fat:4.37g
6.73%
Saturated Fat:0.63g
3.93%
Carbohydrates:20.33g
6.78%
Net Carbohydrates:16.52g
6.01%
Sugar:2.42g
2.69%
Cholesterol:0mg
0%
Sodium:2.21mg
0.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.27g
10.53%
Folate:90.05µg
22.51%
Fiber:3.81g
15.25%
Vitamin B1:0.2mg
13.28%
Manganese:0.26mg
13.09%
Vitamin K:11.06µg
10.53%
Potassium:368.05mg
10.52%
Magnesium:41.85mg
10.46%
Phosphorus:95.38mg
9.54%
Copper:0.17mg
8.64%
Iron:1.14mg
6.34%
Vitamin C:5.19mg
6.29%
Zinc:0.91mg
6.08%
Vitamin B6:0.11mg
5.61%
Vitamin B3:1.06mg
5.3%
Vitamin B5:0.49mg
4.94%
Vitamin E:0.62mg
4.15%
Vitamin B2:0.06mg
3.61%
Vitamin A:177.55IU
3.55%
Calcium:26.33mg
2.63%