Recipe: Tomato bean corn salsa

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Up close to a bowl of salsa.

Recipe: Tomato bean corn salsa

Tomatoes are versatile both in their identity as a fruit/vegetable and in the many ways they are used! They are the main ingredient in many sauces and condiments, are perfect on a salad or a sandwich and can even be used in fresh salsa!

Ingredients

  • 6 ears of corn (about 3 cups)
  • 1 can (15 ounces) black beans drained and rinsed
  • 1 cup red onion, diced
  • 1 cup green onion, chopped
  • 2 jalapeno peppers, finely minced
  • 2 cups tomatoes, diced
  • 2 avocados, diced
  • 2 tablespoons olive oil
  • ¾ cup fresh lime juice
  • Zest of 1 large lime
  • 1 ½ tablespoon garlic, finely minced
  • 1 teaspoon kosher salt
  • 2/3 cup chopped cilantro

 

Servings

12 servings

Nutrient content per serving

  • Calories —154
  • Carbs — 22g
  • Protein — 5g
  • Fat — 6g
  • Sodium — 269mg
  • Fiber — 6g

Directions

  1. Boil corn for 10-15 minutes. Once cool enough to handle cut corn off the cob.
  2. Combine corn and next 6 ingredients. 
  3. Whisk together olive oil, lime juice, lime zest, garlic and salt in medium bowl. Stir in cilantro.
  4. Pour over vegetables and toss lightly to thoroughly coat all ingredients.
  5. Chill several hours before serving. Serve with chips, on burgers, with chicken or fish. 

 

Recipe compliments of Gail Hermenau, University of Delaware Cooperative Extension Master Food Educator, Master Gardener and Master Composter.

Video directions

A recipe video for making Tomato bean corn salsa: youtube.com/watch?v=I2IM4ek3twI


This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP.