Low Sodium Corn and Black Bean Salsa
Bright, zesty, and packed with nutrient-rich ingredients, this Low Sodium Corn and Black Bean Salsa is a guilt-free way to spice up your meals. Perfect for heart-healthy diets, this recipe combines crisp corn kernels, protein-packed black beans, and a medley of fresh vegetables like vibrant red bell peppers, juicy roma tomatoes, and sharp red onion—all brought to life with a splash of tangy lime juice and a hint of smoky cumin. With just 15 minutes of prep and no cooking required, it's an easy, wholesome option for busy days. Serve as a refreshing dip with tortilla chips or as a topping for grilled chicken or fish to create a satisfying, low-sodium meal. Make ahead and let the flavors harmonize in the fridge for a truly irresistible treat!
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Recipe Information
Ingredients
- 1 cup corn kernels
- 1 cup canned black beans
- 1 medium red bell pepper
- 0.5 medium red onion
- 2 medium roma tomatoes
- 0.25 cup cilantro
- 2 tablespoons lime juice
- 1 small jalapeño
- 0.5 teaspoon ground cumin
- 0.25 teaspoon ground black pepper
Instructions
Drain and rinse the canned black beans thoroughly to reduce sodium content.
Finely chop the red bell pepper, red onion, and roma tomatoes into small, uniform pieces for even blending of flavors and textures.
Mince the jalapeño. For less heat, remove the seeds and membrane before mincing.
Coarsely chop the cilantro, discarding any large stems.
In a large bowl, combine the corn kernels, rinsed black beans, chopped red bell pepper, chopped red onion, chopped tomatoes, minced jalapeño, and chopped cilantro.
Add the lime juice, ground cumin, and ground black pepper to the bowl. Mix well to combine all ingredients thoroughly.
Taste the salsa and adjust lime juice or black pepper according to your preference.
Cover and refrigerate the salsa for at least 30 minutes to allow the flavors to meld.
Serve chilled as a dip with tortilla chips or as a topping on grilled chicken or fish for a refreshing, low-sodium meal.
Nutrition Facts
Calories |
489 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.1 g | 5% | |
| Saturated Fat | 0.7 g | 3% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 669 mg | 29% | |
| Total Carbohydrate | 98.5 g | 36% | |
| Dietary Fiber | 27.2 g | 97% | |
| Total Sugars | 22.1 g | ||
| Protein | 24.8 g | 50% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 154 mg | 12% | |
| Iron | 7.9 mg | 44% | |
| Potassium | 2028 mg | 43% | |
*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.
