Corn and Black Bean Salsa

Not rated yet
Close Click to add your rating. Saving... Error Saving
Quick Rating

Use fresh or canned tomatoes for this deliciously addictive bean salsa. Serve with your favourite PC Blue Menu Lentil Chip or PC Blue Menu Flaxseed Tortilla Chips.

Tags: Intermediate, 20 Mins, Dips & Dressings, Beans, Vegetables, Shake & Stir, President's Choice Blue Menu, Healthy Insider’s Report 2013
Serves: 10
Skill level: Intermediate
Prep time: 20  minutes
Cooking time: 0  minutes
Total: 20  minutes

Additional Information

Ingredients

2 cups (500 mL) drained and rinsed PC Blue Menu Black Beans
1 cup (250 mL) chopped tomatoes
1/2 cup (125 mL) PC Blue Menu Whole Kernel Corn
1/2 cup (125 mL) chopped fresh coriander
1/3 cup (75 mL) diced shallots
1/4 cup (50 mL) finely chopped seeded jalapeno peppers
3 tbsp (45 mL) fresh lime juice
2 tbsp (25 mL) olive oil
1/2 tsp (1 mL) salt

Instructions

  1. In bowl, stir together black beans, tomatoes, corn, coriander, shallots, jalapeno, lime juice, olive oil and salt. Using potato masher, mash 8 to 10 times to desired consistency. Transfer to serving bowl.

Nutritional Information

Per 1/4 cup (50 mL) serving:
60 calories
fat 3 g
sodium 130 mg
carbohydrate 7 g
fibre 2 g
protein 2 g
LOW SODIUM PILLAR
Source of Fibre