Sweet Corn and Sun-Dried Tomato Salsa

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
59%
Sweet Corn and Sun-Dried Tomato Salsa
15 min.
4
298kcal

Suggestions


Looking for a vibrant and refreshing dish that’s perfect for any occasion? Look no further than this Sweet Corn and Sun-Dried Tomato Salsa! Bursting with flavor and packed with nutrients, this delightful salsa is not only vegetarian and vegan but also gluten-free and dairy-free, making it an ideal choice for a variety of dietary preferences.

In just 15 minutes, you can whip up a colorful medley of sweet corn, creamy avocado, and hearty cannellini beans, all tossed together with the rich taste of sun-dried tomatoes and a zesty kick of lemon juice. This dish is perfect as an antipasti, starter, or even a light snack, making it a versatile addition to your culinary repertoire.

With a health score of 59, this salsa is a guilt-free indulgence that offers a satisfying balance of protein, healthy fats, and carbohydrates. Whether you’re hosting a gathering, enjoying a picnic, or simply looking for a nutritious snack, this Sweet Corn and Sun-Dried Tomato Salsa is sure to impress your guests and tantalize your taste buds. Serve it with tortilla chips, on top of salads, or as a topping for grilled vegetables—the possibilities are endless!

Ingredients

  • 15.3 oz corn kernels sweet whole drained canned
  • 15 oz cannellini beans rinsed drained canned
  •  avocado pitted peeled chopped
  • tablespoons sun-dried tomatoes chopped in oil
  • teaspoons sun-dried olives 
  • tablespoons parsley fresh chopped
  •  juice of lemon 
  • serving salt and pepper to taste

Equipment

  • bowl
  • sauce pan

Directions

  1. Fill small saucepan three-fourths full of water; heat to boiling.
  2. Add corn; cook 5 minutes.
  3. Drain; rinse with cold water until cool.
  4. In medium bowl, gently mix corn, beans, avocado, tomatoes, oil, parsley and lemon juice. Season with salt and pepper.
  5. Serve immediately or refrigerate until serving time.

Nutrition Facts

Calories298kcal
Protein14.84%
Fat28.26%
Carbs56.9%

Properties

Glycemic Index
33.25
Glycemic Load
6.11
Inflammation Score
-7
Nutrition Score
18.936087069304%

Flavonoids

Cyanidin
0.17mg
Epicatechin
0.19mg
Epigallocatechin 3-gallate
0.08mg
Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
4.31mg
Luteolin
0.02mg
Kaempferol
0.03mg
Myricetin
0.3mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:298.49kcal
14.92%
Fat:10.16g
15.63%
Saturated Fat:1.57g
9.83%
Carbohydrates:46.02g
15.34%
Net Carbohydrates:34.57g
12.57%
Sugar:6.57g
7.3%
Cholesterol:0mg
0%
Sodium:302.35mg
13.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.01g
24.01%
Fiber:11.45g
45.81%
Vitamin K:47.5µg
45.23%
Manganese:0.83mg
41.31%
Folate:157.71µg
39.43%
Potassium:1088.08mg
31.09%
Vitamin C:20.81mg
25.22%
Iron:4.3mg
23.89%
Magnesium:95.06mg
23.77%
Copper:0.45mg
22.6%
Phosphorus:193.4mg
19.34%
Vitamin B2:0.24mg
14.37%
Vitamin B6:0.29mg
14.29%
Vitamin B5:1.38mg
13.83%
Vitamin B1:0.21mg
13.77%
Vitamin E:2mg
13.36%
Zinc:1.99mg
13.27%
Vitamin B3:2.6mg
13%
Calcium:96.31mg
9.63%
Vitamin A:407.55IU
8.15%
Selenium:2.92µg
4.17%