Zesty Black Bean & Corn Salsa

This is a super simple, delicious, and incredibly versatile recipe I learned from my mother-in-law.  I serve it as a snack, appetizer, taco or burrito topping, side dish—pretty much anything you can think of.  Kids love it too, and it makes an easy, healthy snack when served with corn chips.  I hope you give it a try!

Ingredients

• 1 can (15 oz) black beans, rinsed and drained

• 1 can (15 oz) corn – no salt added, or 1 cup fresh, cooked corn

• 1/4 cup red onion, finely chopped

• 3/4 cup tomatoes, chopped

• 3 tablespoons fresh cilantro, chopped

• 2 teaspoons olive oil

• 1 Tablespoon fresh lemon juice

• 1/8 teaspoon ground cumin

• 1/2 teaspoon salt

• Black pepper, to taste

• Hot pepper or chili, optional

Instructions

1. Prepare the ingredients
   Rinse and drain the black beans and corn. Chop the tomatoes, red onion, and cilantro. If using fresh corn, cook it first and cut the kernels from the cob.

2. Combine the base
   In a large mixing bowl, add the black beans, corn, tomatoes, red onion, and cilantro. Gently mix until evenly combined.

3. Season
   Add olive oil, lemon juice, cumin, salt, and black pepper. If you like heat, add finely chopped hot pepper to taste or add some hot sauce.

4. Mix and rest
   Stir everything well, combining the ingredients evenly.  Let the salsa rest for 10–15 minutes to allow the flavors to blend.  It can also be made the day before.

5. Serve
   Serve with corn chips, or use as a topping for tacos, burritos, or as a fresh side salad.

Nutritional Highlights

• Excellent source of plant-based protein
  Black beans provide protein that helps support muscle growth, satiety, and overall energy levels.

• High in dietary fiber
  The combination of black beans, corn, tomatoes, and onions supports digestive health, helps maintain steady blood sugar levels, and promotes fullness.

• Rich in antioxidants
  Tomatoes, cilantro, and onions contain antioxidants that help protect cells from oxidative stress.

• Heart-healthy fats
  Olive oil supplies monounsaturated fats, which support cardiovascular health.

• Naturally gluten-free and dairy-free
  Suitable for a wide range of dietary needs, including vegetarian and vegan lifestyles.

• Kid-friendly and nutrient-dense
  A colorful, fresh dish that provides essential vitamins and minerals in a form kids enjoy, especially when paired with corn chips.

Looking for more ways to boost your daily grain intake? Check out our recipe section for more delicious, nutrient-rich meal ideas!

You can download the printable PDF version of this recipe to save, share, or keep on hand for busy days.   Zesty Black Bean & Corn Salsa PDF

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