Cottage Cheese, Avocado, and Black Bean Salsa

Vegetarian
Gluten Free
Health score
16%
Cottage Cheese, Avocado, and Black Bean Salsa
30 min.
10
202kcal

Suggestions

This cottage cheese, avocado, and black bean salsa is a delicious and healthy snack or appetizer that's perfect for any occasion. It's a great way to get your daily dose of vegetables, and it's also gluten-free and vegetarian-friendly! The combination of creamy avocado, tangy salsa, and hearty black beans is simply irresistible. Plus, it's so easy to make - simply mix all the ingredients together and you're done! You can even add your own twist by using different types of beans or spices. Whether you're looking for a quick and healthy snack or a flavorful appetizer to impress your guests, this cottage cheese, avocado, and black bean salsa is definitely worth trying.
This recipe is a great source of protein and healthy fats, and it's also low in calories. It's perfect for those who are watching their weight or trying to eat healthier. The cottage cheese adds a nice creamy texture and a boost of protein, while the avocado provides healthy monounsaturated fats that are essential for a balanced diet. The black beans are an excellent source of fiber and plant-based protein, making this salsa a nutritious and filling option.

Ingredients

  •  avocado diced pitted peeled
  • 15 ounce black beans canned
  •  ears corn husked cleaned
  • 32 ounce curd cottage cheese 1%
  •  roma tomatoes diced seeded (plum)
  • cups salsa 

Equipment

  • bowl
  • sauce pan
  • microwave

Directions

  1. Place corn on the cob in a microwave safe dish with 1/4 inch of water. Cover, and microwave on medium high for 4 minutes, or until tender. Cool under running water, and slice kernels from cob. Set aside.
  2. Cook the black beans in a small saucepan over medium heat until warm and tender, about 10 minutes. Strain, and rinse under cold water to remove liquid and excess sodium. Set aside.
  3. Place the cottage cheese in a mixing or serving bowl. Peel, pit, and dice the avocado into bite size pieces, and add to the cottage cheese.
  4. Cut the tomatoes in half lengthwise, remove seeds, and dice into bite size pieces.
  5. Add to the cottage cheese along with the corn, black beans, and salsa. Stir until well blended. Cover and refrigerate until ready to serve.
  6. Serve with tortilla chips, if desired.

Nutrition Facts

Calories202kcal
Protein29.36%
Fat31.46%
Carbs39.18%

Properties

Glycemic Index
13.5
Glycemic Load
3.02
Inflammation Score
-6
Nutrition Score
11.389130431673%

Flavonoids

Cyanidin
0.07mg
Epicatechin
0.07mg
Epigallocatechin 3-gallate
0.03mg
Naringenin
0.08mg
Kaempferol
0.01mg
Myricetin
0.02mg
Quercetin
0.07mg

Nutrients percent of daily need

Calories:202.25kcal
10.11%
Fat:7.33g
11.28%
Saturated Fat:2.09g
13.07%
Carbohydrates:20.53g
6.84%
Net Carbohydrates:14.22g
5.17%
Sugar:5.43g
6.03%
Cholesterol:15.42mg
5.14%
Sodium:630.69mg
27.42%
Alcohol:0g
100%
Protein:15.39g
30.78%
Fiber:6.31g
25.24%
Folate:98.25µg
24.56%
Phosphorus:241.85mg
24.19%
Manganese:0.31mg
15.34%
Potassium:530.64mg
15.16%
Selenium:9.91µg
14.16%
Magnesium:55.35mg
13.84%
Vitamin B2:0.22mg
13.12%
Vitamin B1:0.18mg
11.9%
Vitamin B6:0.23mg
11.63%
Vitamin B5:1.07mg
10.68%
Vitamin A:528.63IU
10.57%
Calcium:105.17mg
10.52%
Copper:0.2mg
9.97%
Vitamin E:1.2mg
7.98%
Iron:1.37mg
7.59%
Zinc:1.13mg
7.56%
Vitamin B3:1.47mg
7.35%
Vitamin K:7.41µg
7.06%
Vitamin B12:0.39µg
6.5%
Vitamin C:5.31mg
6.43%
Source:Allrecipes