Heart-Healthy Corn and Black Bean Salsa
Bright, zesty, and packed with nutritious ingredients, this Heart-Healthy Corn and Black Bean Salsa is the ultimate guilt-free snack or side dish. Featuring protein-rich black beans, sweet bursts of color from cooked corn kernels, and a refreshing medley of red bell pepper, tomatoes, and cilantro, this salsa is a vibrant showcase of heart-friendly foods. A touch of jalapeño adds gentle heat, while lime juice and bold spices like garlic powder and cumin deliver a tangy-savory punch. With just 20 minutes of prep time, this versatile recipe pairs perfectly with whole-grain tortilla chips or as a flavorful topper for grilled chicken or fish. Vegan, gluten-free, and loaded with fiber and antioxidants, it’s the perfect healthy entertainer or weeknight companion dish.
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Recipe Information
Ingredients
- 15 oz canned black beans
- 1 cup frozen corn kernels
- 1 red bell pepper
- 2 medium tomatoes
- 0.5 red onion
- 0.25 cup cilantro
- 1 jalapeño pepper
- 1 lime
- 0.5 teaspoon garlic powder
- 0.5 teaspoon ground cumin
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
1. Drain and rinse the canned black beans thoroughly under cool water and set aside.
2. In a medium-sized pan, cook the frozen corn kernels over medium heat for about 3-5 minutes or until heated through. Remove from heat and allow to cool.
3. Dice the red bell pepper and tomatoes into small, bite-sized pieces. Finely chop the red onion and cilantro. De-seed and finely dice the jalapeño pepper. Place all these prepared ingredients into a large mixing bowl.
4. Add the cooled corn and the black beans to the bowl with the chopped vegetables.
5. Squeeze the juice from the lime over the mixture.
6. Add the garlic powder, ground cumin, salt, and black pepper to the bowl.
7. Gently toss all ingredients together until well combined.
8. Let the salsa sit for at least 30 minutes in the refrigerator to allow the flavors to meld together. Serve chilled or at room temperature.
9. Enjoy as a dip with whole-grain tortilla chips or as a topping for grilled chicken or fish.
Nutrition Facts
Calories |
896 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.0 g | 8% | |
| Saturated Fat | 1.1 g | 6% | |
| Polyunsaturated Fat | 1.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2713 mg | 118% | |
| Total Carbohydrate | 176.0 g | 64% | |
| Dietary Fiber | 57.9 g | 207% | |
| Total Sugars | 29.9 g | ||
| Protein | 49.4 g | 99% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 314 mg | 24% | |
| Iron | 15.7 mg | 87% | |
| Potassium | 3560 mg | 76% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
