Sun, Summer & Salsa!

Sun, Summer & Salsa!

Jul 13, 2017

When I think of Summer…I think of Salsa!!  With all the fresh summer produce in abundance it is easy to whip up a quick fresh salsa along with a few pantry staples you probably already have on hand!

One of my favorite salsa recipes is one I stole from my Momma! 

She always makes her Black Bean Corn Salsa recipe for our family reunions and at backyard BBQ’s because it always seems to be a hit!! 

So naturally I started making it for my summer gatherings and only tweaked it just a bit!  I added sweet diced mango and lots of cilantro to jazz up the color and the flavors of this already awesome recipe.  Enjoy!

Black Bean & Mango Corn Salsa

Black Bean salsa.jpg

Minutes to Prepare: 20        Number of Servings: 8

Ingredients

  • 1 can reduced sodium or no salt added black beans, rinsed, drained
  • 1 can no salt added corn, rinsed, drained
  • 1 can Rotel diced tomatoes with lime and cilantro, drained (to removed excess liquid)
  • 1 green bell pepper, seeds & core removed, diced
  • 1 yellow bell pepper, seeds & core removed, diced
  • ¾ cup diced mango (frozen, thawed or fresh)
  • 1 medium sized red onion, diced
  • 2 garlic cloves, minced
  • 1 large bunch cilantro, coarsely chopped
  • 1 Tablespoon lime juice
  • ¼ cup olive oil
  • 4 Tablespoons red wine vinegar
  • Freshly ground black pepper to taste

Directions

  1. Combine the black beans, corn, Rotel, diced bell peppers, mango, red onion, garlic, and cilantro in a large bowl (that has a lid).  Lightly toss to mix vegetables.
  2. In a small bowl, whisk the lime juice, olive oil, red wine vinegar, and black pepper until well blended and pour over the black bean and corn mixture.
  3. Cover the bowl with the lid and refrigerate for at least 1 hour to chill and marinate.
  4. Best if eaten within the first 24-48 hours.

Tips

  • Serve over white fish such as tilapia, cod, or swai
  • Serve with whole grain tortilla chips
  • Use as a topping over scrambled eggs or add to a tortilla for a breakfast burrito.

Nutrition Facts (per serving):

Calories:   166      Protein: 4.3gm    Total Carbohydrates: 23gm    Fiber: 4.7gm   

Total Fat: 7.5g    Cholesterol: 0mg    Sodium: 300mg

Melanie Kluzek, Registered Dietitian for County Market

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Category: Recipes

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