Jeff's Fresh Black Bean Salsa

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
22%
Jeff's Fresh Black Bean Salsa
50 min.
8
154kcal

Suggestions

Ingredients

  • cans black beans drained and rinsed recommended: Goya
  • 56 ounce tomatoes whole peeled canned recommended: Tuttorosso brand
  • cup cilantro leaves chopped
  • small ears corn fresh frozen or substitute
  • large bell pepper diced green
  • tablespoon ground cumin 
  •  juice of lime fresh juiced
  • tablespoon kosher salt 
  •  scotch bonnet pepper with seeds see cook's note finely minced
  • large vidalia onion diced sweet

Equipment

  • bowl
  • knife
  • pot
  • colander
  • cutting board

Directions

  1. In a large bowl, mix together the diced onion, juice of 2 limes, and kosher salt.
  2. Let stand at room temperature for 10 to 20 minutes (this will soften the bite of the onion).
  3. In a large pot with a steamer insert add about 2 inches of water.
  4. Add the corn and steam until just cooked through, about 5 to 8 minutes. Then shock the corn in cold water until cool to the touch. With a paring knife, carefully shave off the niblets onto a cutting board. A good way to do this is to slice off about 1/2-inch of the end of the corn cob. Hold the cob upright with the flat end on the board and shave with knife tip pointed downward at 4 o'clock. Don't cut into the cob. Tweeze and pick through the kernels with fingers, pulling out wayward strands of corn silk. While nothing beats fresh corn for this recipe (and this is a lot easier than it sounds) a close second is a good quality frozen corn. NEVER USE CANNED CORN!
  5. Pour the tomatoes into a colander over the sink, and with your hands squeeze out the liquid without overly squishing them. Loosely chop the tomatoes into 1/2-inch chunks.
  6. Toss the corn, tomatoes, black beans, green pepper, cilantro, cumin, and habanero into the bowl with the marinated onions. Taste and add more lime juice, salt, cumin, hot pepper or even more cilantro, if needed.

Nutrition Facts

Calories154kcal
Protein21.01%
Fat4.49%
Carbs74.5%

Properties

Glycemic Index
11.5
Glycemic Load
0.12
Inflammation Score
-7
Nutrition Score
16.158695583758%

Flavonoids

Epigallocatechin 3-gallate
0.03mg
Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Apigenin
0.02mg
Luteolin
1.01mg
Kaempferol
0.5mg
Myricetin
0.53mg
Quercetin
8.55mg

Nutrients percent of daily need

Calories:154.02kcal
7.7%
Fat:0.83g
1.27%
Saturated Fat:0.14g
0.88%
Carbohydrates:30.9g
10.3%
Net Carbohydrates:20.66g
7.51%
Sugar:7.52g
8.35%
Cholesterol:0mg
0%
Sodium:1570.23mg
68.27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.71g
17.43%
Vitamin C:44.48mg
53.92%
Fiber:10.24g
40.95%
Iron:4.69mg
26.03%
Manganese:0.5mg
24.86%
Folate:94.86µg
23.71%
Potassium:824.09mg
23.55%
Vitamin B6:0.4mg
19.75%
Copper:0.39mg
19.66%
Vitamin B1:0.28mg
18.41%
Phosphorus:174.56mg
17.46%
Magnesium:69.17mg
17.29%
Vitamin B2:0.26mg
15.24%
Vitamin K:13.86µg
13.2%
Calcium:119.14mg
11.91%
Vitamin B3:2.32mg
11.59%
Vitamin E:1.53mg
10.22%
Vitamin A:472.86IU
9.46%
Zinc:0.99mg
6.63%
Vitamin B5:0.52mg
5.15%
Selenium:1.86µg
2.66%