Fast food: Black Bean and Corn Salsa

Courtesy of Flickr- Joshua Works worksology

Courtesy of Flickr- Joshua Works worksology

This easy-to-make fibre-packed salsa can be assembled in a flash – and it will disappear just as fast! Enjoy it with baked tortilla chips as an appetizer or with grilled chicken or fish as a main dish.

The combo is chock full of a range of antioxidants along with both types of fibre – insoluble and blood cholesterol-lowering soluble fibre.

Rinsing  canned  legumes  such as various beans and chick peas not only decreases the sodium content but also reduces the amount of indigestible sugars that are linked to flatulence.

If you’re not normally a fan of baked tortilla chips, be adventurous and taste a variety as all are not created equal taste wise.

Black Bean and Corn Salsa

Serves 6

1   19-oz./540-mL can black beans, rinsed and drained
1 cup (250 mL) cooked corn kernels, fresh or frozen
1/2 cup (125 mL) chopped red onion
1 medium tomato, diced
1/3 cup (75 mL) chopped cilantro
1/2  – 1 tsp (2-5 mL)  finely chopped jalapeno pepper
3 tbsp (45 mL) fresh lime juice
4 tsp (20 mL) extra virgin olive oil
Salt, to taste

In a medium size bowl, combine beans, corn, onion, tomato, cilantro, and jalapeno pepper. In a small bowl, mix together lime juice and olive oil. Pour over vegetables and toss until well-coated. Season with salt, to taste.

Nutritional information per serving
•    Calories:  143
•    Protein: 6 g
•    Fat: 4 g
•    Saturated fat: 1 g
•    Carbohydrate: 23 g
•    Dietary fibre: 6 g
•    Sodium: 140 mg

Tags: , , , , , , , , , , , ,

Categories: Recipes

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

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One Comment on “Fast food: Black Bean and Corn Salsa”

  1. June 14, 2013 at 4:21 am #

    Those ingredients together sound great.

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