Dinner Tonight: Black Bean and Roasted Corn Salsa

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
25%
Dinner Tonight: Black Bean and Roasted Corn Salsa
45 min.
2
460kcal

Suggestions


Looking for a vibrant and delicious dish to elevate your dinner table? Look no further than this Black Bean and Roasted Corn Salsa! Not only is this recipe a visual feast with its colorful ingredients, but it's also packed with flavor and nutrition, making it an ideal choice for a variety of diets—vegetarian, vegan, gluten-free, and dairy-free!

Imagine the sweet, smoky taste of roasted corn combined with the hearty richness of black beans, all brought together with the freshness of chopped cilantro and juicy diced tomatoes. This refreshing salsa is perfect as a starter, an antipasti option, or just a snack to enjoy any time. With just 45 minutes of prep time, you can whip up this mouth-watering dish that serves two people while keeping your calorie count around 460 kcal per serving.

The best part? This dish is not only delicious but also extremely versatile—you can serve it with tortilla chips, use it as a topping for your favorite tacos, or even add it as a colorful component in a salad. Its combination of protein, healthy fats, and satisfying carbohydrates makes it a well-rounded meal that will leave you feeling energized and satisfied. So gather your ingredients and let's bring some sunshine into your kitchen with this delightful Black Bean and Roasted Corn Salsa!

Ingredients

  • cups black beans canned
  • 0.3 cup cilantro leaves chopped
  •  ears corn 
  •  garlic clove minced
  • tablespoon olive oil 
  •  plum tomatoes diced
  • servings salt 

Equipment

  • bowl
  • oven

Directions

  1. Preheat the oven to 350ºF.
  2. Remove the tough outer pieces of the stalk and the silk at the very top of the cob. Cook for 15 minutes. When done and cool enough to handle, remove the stalk and silk, and cut the kernels off the corn.
  3. Meanwhile, mix together the olive oil, garlic clove, black beans, tomatoes, and cilantro leaves in a large bowl.
  4. Add the corn. Season with salt to taste.

Nutrition Facts

Calories460kcal
Protein14.14%
Fat31.27%
Carbs54.59%

Properties

Glycemic Index
50
Glycemic Load
1.41
Inflammation Score
-9
Nutrition Score
25.454782340838%

Flavonoids

Naringenin
0.84mg
Apigenin
0.01mg
Luteolin
0.02mg
Kaempferol
0.12mg
Myricetin
0.19mg
Quercetin
1.8mg

Nutrients percent of daily need

Calories:460.1kcal
23%
Fat:17.19g
26.45%
Saturated Fat:2.68g
16.76%
Carbohydrates:67.54g
22.51%
Net Carbohydrates:50.49g
18.36%
Sugar:14.56g
16.18%
Cholesterol:0mg
0%
Sodium:888.92mg
38.65%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.49g
34.97%
Fiber:17.04g
68.17%
Folate:200.4µg
50.1%
Manganese:0.87mg
43.48%
Vitamin C:34.88mg
42.28%
Vitamin B1:0.57mg
38%
Phosphorus:378.98mg
37.9%
Potassium:1326.26mg
37.89%
Magnesium:141.34mg
35.34%
Vitamin A:1511.5IU
30.23%
Iron:4.68mg
26%
Copper:0.51mg
25.49%
Vitamin B3:5.02mg
25.11%
Vitamin K:24.99µg
23.8%
Vitamin B2:0.33mg
19.64%
Vitamin B6:0.38mg
19.14%
Vitamin E:2.86mg
19.09%
Vitamin B5:1.74mg
17.38%
Zinc:2mg
13.3%
Calcium:80.51mg
8.05%
Selenium:3.55µg
5.07%