Corn and black bean salsa
This fresh, flavorful side dish is the perfect addition to any barbecue. With a delicious flavor combination, our corn and black bean salsa is a crowd-pleaser that will give your taste buds a savory kick. Every bite is bursting with the sweetness of corn kernels and the earthy richness of black beans, perfectly complemented by a mix of colorful vegetables. Made with fresh ingredients and topped with a zesty dressing, it offers a refreshing and crunchy texture that pairs well with grilled entrees or as a vibrant topping for tacos and nachos. Brighten up your outdoor gatherings with this irresistible salsa!
Ingredients
- 140g dried black beans, soaked overnight
- 326g or 330g can sweetcorn, drained
- Bunch of spring onions, sliced
- ½ large bunch cilantro, chopped leaves and stems, plus chopped stems left over from melting cheese and chili (see “Goes well with this” below)
- Juice 2 limes
- 2 tbsp olive oil
Preparation steps
- Drain and rinse the soaked beans.
- Cover the beans with cold water.
- Bring the beans to a boil.
- Simmer the beans for 45 minutes or until tender.
- Drain the beans again.
- Mix the beans, corn, spring onions, coriander stems and leaves, lime juice, oil and some spices in a bowl.
- Cover and refrigerate the mixture until ready to serve, up to half a day.
Nutritional Information
Equipment and tools
To make this corn and black bean salsa recipe, you will need the following equipment and tools:
- A sieve
- A knife
- A cutting board
- A bowl
- A spoon
- A juicer or citrus press
Allergen information
Before making this corn and black bean salsa recipe, please note the following allergen information:
- This recipe contains no known allergens.
Storage and leftovers
If you have leftover Corn & Black Bean Salsa, follow these storage instructions:
- Pour the salsa into an airtight container.
- Store the salsa in the refrigerator for up to 3 days.
Health Benefits of Corn and Black Bean Salsa
Corn and black bean salsa is not only a delicious addition to your meals but also offers numerous health benefits. Combining the benefits of black beans, sweet corn, scallions, cilantro, lime juice and olive oil, this salsa provides a nutrient-dense boost to your diet. Let’s examine the health benefits of each ingredient.
1. Black beans
Black beans are a great source of plant-based protein, making them a valuable option for vegetarians and vegans. They also contain fiber, which aids digestion and helps maintain a healthy digestive system. In addition, black beans are rich in antioxidants that fight free radicals, reducing the risk of chronic diseases.
2. Sweetcorn
Sweet corn is not only delicious but also a nutritious ingredient. It is an excellent source of essential vitamins such as vitamin C, thiamine and folic acid. These vitamins play an important role in strengthening the immune system, supporting nerve function, and promoting healthy blood cells. Sweet corn is also a good source of fiber and antioxidants.
3. Green onions
Spring onions, also known as scallions, are low in calories and packed with nutrients. They are rich in vitamin K, which supports blood clotting and bone health. Green onions also contain compounds with antibacterial and anti-inflammatory properties, making them beneficial for overall health.
4. Coriander
Cilantro or cilantro not only provides a special taste, but also offers numerous health benefits. It is an excellent source of antioxidants, fiber and essential minerals such as potassium, iron and manganese. Coriander also has antimicrobial properties and can help promote healthy digestion.
5. Lime juice
The lime juice in the salsa adds a tangy flavor while providing several health benefits. Limes are rich in vitamin C, which supports the immune system and protects against common diseases. They also have a detoxifying effect, promote healthy skin, aid digestion and can even help with weight control.
6. Olive oil
Olive oil, when used in moderation, can be a healthy addition to your diet. It is a good source of monounsaturated fats, heart-healthy fats that may help lower LDL cholesterol levels. Olive oil also contains antioxidants that protect the body from inflammation and oxidative stress.
In summary, Corn & Black Bean Salsa is not only a flavorful accompaniment to your meals, but also offers numerous health benefits due to its nutrient-rich ingredients. Incorporating this salsa into your diet can contribute to a well-rounded and healthy eating experience.
