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Black Bean Salsa

Makes 6 servings

Ingredients

1  can (19 oz /540 mL) black beans, drained and rinsed 1 
1 cup drained canned corn kernels 250 mL
1 cup diced tomatoes 250 mL
1 tbsp extra-virgin olive oil 15 mL
2 tbsp lime juice or cider vinegar 25 mL
2 tbsp finely chopped fresh cilantro or parsley 25 mL
1⁄2 tsp minced garlic 2 mL
1⁄8 tsp black pepper 0.5 mL

Instructions

Step 1
Combine all ingredients in a medium bowl and gently toss together.

Tips

For a fast meal to go, spoon 1⁄2 cup (125 mL) salsa into half a pita pocket with shredded cheese and lettuce. 

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 119
4%
Fat / Lipides 2.7 g
Saturated / saturés 0.4 g
+ Trans / trans 0 g
Cholesterol / Cholestérol 0 mg
14%
Sodium / Sodium 335 mg
7%
Carbohydrates / Glucides 20.2 g
24%
Fiber / Fibres 6.0 g
Sugars / Sucres 2.5 g
Protein Protéines 5.4 g
3%
Vitamin A / Vitamine A
13%
Vitamin C / Vitamine C
3%
Calcium / Calcium
11%
Iron / Fer
DIETITIAN’S MESSAGE
Eating more meals with beans and corn is one way to increase your intake of fiber and folic acid. Serve this zesty salsa with Pita Crisps (see recipe, page 79) or baked tortilla chips, or as a condiment for any plain grilled or baked meat, fish or chicken. 
 
Contributor
Alice Lee, Dietitian
Cook Great Food - Dietitians of Canada. 2001. Published by Robert Rose Inc. (Photo by Mark T. Shapiro)

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