High Fiber Black Bean & Corn Chipotle Salsa #Recipe

High Fiber Black Bean & Corn Chipotle Salsa #Recipe

 

Salsa Love !!

Fresh red tomatoes with zesty cilantro and red onion .. mmm delish ! Add some corn, lemon juice  and black beans and you have a savory salsa bursting with flavor and fiber. This is a fun summer recipe that can be served on its own, or with tortilla chips.  My whole family loves salsa so I make a fresh batch every week and am always looking for ways to add good stuff to it and change the taste. I usually add some seasonal fruit to it like my Mango Bean Salsa ! I always add fresh herbs and a salt substitute like Mrs Dash. Salsa can be high in sodium, so adding some herbs and salt substitute makes it so flavorful that the need to add salt is lessened. I added a touch of ‘hot spice’ to it by adding some chipolte chile to it.  It gave it the spicy kick that I was looking for ! Chipotle chile is a fully ripened and smoke-dried jalapeño chile. At the end of the growing season, green jalapeños naturally begin to turn red, are picked and smoked in a closed chamber for several days until they dry up and look prune-like. I crushed two chipotle chiles and used them in the salsa. This salsa is one of the ingredients in a tostado I am making with my #SundaySupper team this Sunday. If you want to check out that recipe,visit again on Sunday ! Hope you enjoy my spicy salsa ! I had such fun making it 🙂 ! 

Nutrition Wise :

Tomatoes are high in lycopene which prevents skin damage from ultra-violet (UV) rays and offers protection from skin cancer. It is also high in  Zea-xanthin which helps protect eyes from “age-related macular related macular disease” . Vitamins A, C and K are just another bonus to the popular tomato. Beans contain a powerhouse of nutrients from phytochemicals and fiber  to antioxidants . To read my post on the incredible bean and more ways to use them in your diet, click here

 

 

High Fiber Black Bean & Corn Chipotle Salsa

Serves 10
Dietary Diabetic, Gluten Free, Vegan, Vegetarian
Meal type Appetizer, Side Dish, Snack
Misc Child Friendly, Pre-preparable, Serve Cold

Ingredients

  • 4 Large tomatoes
  • 1/2 cup cilantro
  • 1 red onion
  • 1 cup corn kernels (cooked)
  • 1 & 1/2 cup black beans (canned and rinsed)
  • 2 chipotle chile
  • 1/2 teaspoon cumin powder
  • 1/2 teaspoon salt
  • 1 teaspoon salt substitute (like Mrs Dash)
  • 1/2 cup lemon

Note

Use any dry chile or hot peppers instead of chipotle chile if you wish. If using dry black beans, soak over night before using in salsa.

Directions

Chop tomatoes, cilantro and red onion in small pieces.
Add corn, black beans, lemon juice , chile, cumin, salt and salt substitute.
Mix well and serve with tortilla chips or as a side with any main dish !

 

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