Corn and Black Bean Salsa

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Corn and Black Bean Salsa

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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