Southwestern Salsa with Black Beans and Corn

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
65%
Southwestern Salsa with Black Beans and Corn
45 min.
10
261kcal

Suggestions

This Southwestern Salsa with Black Beans and Corn is the perfect dish to bring to your next potluck or party. It's a flavorful and colorful dish that's both vegan and gluten-free, so it's sure to please a variety of dietary preferences. With a 65% health score, this recipe is also a nutritious choice, packed with protein, fiber, and a variety of vitamins and minerals.

The salsa is made with a blend of black beans, corn, cilantro, parsley, garlic, and bell peppers, giving it a fresh and zesty flavor. The addition of cumin seeds and crushed red pepper adds a subtle kick, while the lime juice and olive oil bring everything together. This salsa is not only delicious but also incredibly easy to make, with a prep time of just 45 minutes.

Whether you serve it as an appetizer, snack, or side dish, this Southwestern Salsa is sure to be a crowd-pleaser. It's perfect for any occasion, from game day gatherings to summer picnics. So, if you're looking for a healthy and tasty dish to add to your repertoire, this Southwestern Salsa with Black Beans and Corn is definitely one to try!

Ingredients

  • 60 ounce black beans rinsed drained canned
  • teaspoons cumin seeds 
  • cup cilantro leaves fresh minced
  • cup parsley fresh minced
  •  garlic clove pressed
  • teaspoon pepper black
  • 0.7 cup juice of lime 
  • 0.5 cup olive oil 
  •  onion minced
  •  bell pepper red minced seeded
  • teaspoons pepper dried red crushed
  • 30.5 ounce corn whole drained canned

Equipment

  • frying pan

Directions

  1. Cook cumin seeds in a small cast-iron skillet over medium heat, stirring often, 2 to 3 minutes or until browned.
  2. Combine cumin seeds, black beans, and remaining ingredients; toss well. Store in refrigerator up to 2 weeks.

Nutrition Facts

Calories261kcal
Protein19.38%
Fat14.05%
Carbs66.57%

Properties

Glycemic Index
19
Glycemic Load
0.79
Inflammation Score
-9
Nutrition Score
22.224782425424%

Flavonoids

Eriodictyol
0.35mg
Hesperetin
1.45mg
Naringenin
0.06mg
Apigenin
12.94mg
Luteolin
0.23mg
Isorhamnetin
0.55mg
Kaempferol
0.17mg
Myricetin
0.92mg
Quercetin
3.26mg

Nutrients percent of daily need

Calories:260.83kcal
13.04%
Fat:4.2g
6.46%
Saturated Fat:0.66g
4.15%
Carbohydrates:44.78g
14.93%
Net Carbohydrates:31.78g
11.56%
Sugar:1.86g
2.07%
Cholesterol:0mg
0%
Sodium:807.54mg
35.11%
Alcohol:0g
100%
Protein:13.04g
26.08%
Vitamin K:106.77µg
101.69%
Vitamin C:51.19mg
62.05%
Fiber:13g
52%
Folate:153.84µg
38.46%
Vitamin A:1498.61IU
29.97%
Manganese:0.58mg
29.03%
Iron:4.36mg
24.22%
Phosphorus:241.31mg
24.13%
Potassium:775.78mg
22.17%
Magnesium:80.56mg
20.14%
Copper:0.39mg
19.71%
Vitamin B1:0.29mg
19.11%
Vitamin B2:0.26mg
15.21%
Vitamin B6:0.22mg
11.15%
Vitamin B3:2.17mg
10.87%
Zinc:1.38mg
9.22%
Calcium:86.28mg
8.63%
Vitamin E:0.98mg
6.53%
Vitamin B5:0.47mg
4.72%
Selenium:2.69µg
3.85%
Source:My Recipes