Black Bean Salsa

Black Bean Salsa

What are you bringing to the Super Bowl Party? If you don’t have the time or the patience for home-made pretzels, try whipping up this super easy and tasty black bean salsa. I am a fan of traditional tomato salsa, but it’s February (not tomato season in Cali) and fresh tomatoes kind of suck right now. Which is why you want to add some more flavor and nutrition with other ingredients like black beans, cilantro, and corn.

This black bean salsa tastes so fresh and flavorful. I made it on taco night a couple weeks ago. Sadly I had to leave early for a dodgeball game before my family actually ate, and when I returned it was all gone. ☹ Not cool people!! But I definitely got in a few bites before I left and it was awesome. It’s wonderful on chips or tacos, if you want to be super healthy it also tastes  great on sliced cucumbers and jicama. I’m not telling you to avoid chips on Sunday Super Bowl Sunday, but if you make this salsa it is so flavorful on its own that you really don’t need a chip. Just any round, flat object, like a cucumber slice can get the job done.

black bean salsa

 

black bean salsa

Let’s talk about beans. According to my Mom beans were my first solid food. Not because she fed me beans, but because I swiped a handful from the table at Don Cuco’s Mexican Restaurant when she wasn’t looking. Super stealthy I am. At work, I have a table of fake foods. The beans, by far, generate the most attention. Really they are quite polarizing, people come into my office, they see the beans, and they either tell me how much they love them or they hate them.  Regardless if you love them or hate them (personally I’m a lover) you can’t deny that they are super healthy. Beans are a great source of vegetarian protein (they are rich in the essential amino acid lysine which is lacking in grains and other vegetarian protein sources), they are high in fiber, which is something a typical Western Diet is lacking in, and they have iron too, which we need for healthy red blood cells.

Fake foods table. Can you guess what the difference between the foods on the right versus the left it?
Fake foods table. Can you guess what the difference between the foods on the right versus the left it?

Which type of bean is best you ask? Which type of bean do you like best? There is your answer. Nutritionally, all beans are really similar. You don’t have to order black beans if you don’t really like them. I’m not sure why people tend to think that they are the healthiest, but there is not much truth to it.  For example, 1 cup of black beans has 15 grams of protein; 1 cup of pinto beans has 14 grams of protein. That’s hardly a difference.  The one exception is refried beans, which have added fat and may not be the best choice if you are trying to follow a lower calorie or reduced fat diet.

Alright, no more bean talk. I hope you try out this recipe!! If you do make it tag me on Facebook or Instagram. Who are you rooting for this weekend? Not like I really care, I don’t know whose playing. But I do know I will be scoping out the snack table and praying I win big in the football pool.

Black Bean Salsa

Black Bean Salsa
 
Prep time
Cook time
Total time
 
Author:
Serves: 8-10
Ingredients
  • 1 can black beans, or 2 cups cooked black beans
  • 1 tomato
  • ½ red onion
  • 1 large handful cilantro, stemmed and chopped
  • ½ - 1 jalapeno, diced (it will be spicy)
  • ½ cup cooked corn (fresh or from a can)
  • juice of 1 lime
  • 2-3 cloves garlic
  • ½ tsp salt or more to taste
  • fresh ground pepper to taste
  • feta cheese to top - optional
Instructions
  1. Dice tomato, onion, and cilantro. Mince garlic.
  2. Combine all ingredients in a medium bowl and mix well.
  3. Taste, add more salt if needed.
  4. Serve with tortilla chips, cucumber slices, or jicama.
 

 

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