Zesty Low Sodium Black Bean Corn and Mango Salsa

 

 

 

 

Who doesn’t love salsa and I am not talking only about the dance !  When you want something light, easy, but packed with flavor… think salsa . Salsa adds loads of flavor, jazzing up just about everything. Eat it with chips or use it to jazz up your everyday chicken or pork dish. My black bean, corn and mango salsa is a hot favorite in our home. I sometimes use diced peaches instead of mango and I  find using a manual food processor makes a nice chunky salsa. My kids come home from school and eat it with pita chips … mmm healthy snack. A little while back I tried creating this  dish as a taste snack for a low sodium workshop.  I ditched the salt and used Mrs Dash( a salt free substitute made with herbs)  and the flavor was simply amazing. It tasted better than the salsa with salt. Ever since that succesful experiment I make my salsa low sodium. Big Win for my family who still love it and don’t have a clue that I ditched the salt. The trick to this recipe  is  using strong flavors like lots of lemon juice and Mrs Dash. I love Mrs Dash and will one day dedicate a post just for her 🙂  I used the garlic herb blend in this recipe but you can use any kind that you like.  If you need to, add a little bit of salt and it will still be a low sodium salsa . Ditch the salt and use Mrs Dash. If you would like some tips on shaking the salt habit and creative ways to use less sodium , read my previous post . I also have another great low sodium cauliflower popcorn recipe flavored with Mrs Dash !

 

 

 

Low sodium Black Bean Mango and Corn Salsa

Yield: 10 - 12 servings

Serving Size: 1/2 cup

This high fiber salsa bursting with antioxidants and flavor is so delish you will not know that there is no added salt courtesy of Mrs Dash !!

Ingredients

  • 4 large tomatoes or 8 small ones
  • 1 cup mango chunks
  • I red onion
  • I/2 cup cilantro
  • 1/2 jalopeno pepper ( optional)
  • 1 can low sodium black beans
  • 1 cup cooked corn
  • 1/2 tsp cumin
  • 1 tbs Mrs Dash Garlic Herb blend
  • 1 lemon

Instructions

  1. Clean and chop tomatoes or blend coarsely in a food processor.
  2. Chop onion, jalopeno, cilantro finely and add to the tomatoes.
  3. Chop mango chunks into small bits and add to the mixture.
  4. Rinse Black beans and add to mixture.
  5. Add cooked corn and lemon juice.
  6. Add Mrs Dash seasoning and cumin and mix well.
  7. Refrigerate for at least an hour to let the ingredients soak all the flavors.
  8. Serve with whole wheat pita chips, tortilla chips or multigrain chips for a high fiber treat.
  9. Home made pita chips
  10. Cut up wholegrain pita bread into small triangles and bake at 350 degrees for 6-8 minutes till crisp.
http://www.suesnutritionbuzz.com/2012/02/09/zesty-low-sodium-black-beancorn-and-mango-salsa/

 

 Sodium is just 10 mg/serving  which  makes it a super low sodium dish !!

Read labels ! Very important when you are watching sodium.

Pair the feisty salsa with home-baked pita chips for a lip smacking healthy treat ! 

Cut up and bake whole grain pita bread at 350 degrees for 6-8 minutes. Dust some olive oil and seasoning on pita before baking if desired.

About Sunithi Selvaraj, RD

Registered Dietitian with a sweet tooth and a passion for eating healthy ( quite a combo) Nutrition Geek, Healthy Nut.........

Comments

  1. This recipe of yours is very healthy. This is perfect for children. 🙂

  2. looks yummy. so healthy! will try to prepare this!

  3. Informative posting! I think this posting would be effective for all. Thank you for sharing with us. invites you to read

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