Black Bean Salsa
This salsa uses fresh and canned vegetables that are available year-round and add flavor and beautiful color. Kids and grown-ups alike can't resist how good it tastes and smells.
- Yield
- 26 Servings
- Serving size
- 2 Tablespoons
- Rating
- 3.33 of 5 (88 ratings)
Food groups
- Vegetables: 1/4 cups
Ingredients
- 1 can (15.5 ounces) black beans, low-sodium (drained and rinsed)
- 2 cans (14.5 ounces) diced tomatoes, low-sodium (drained)
- 1 green bell pepper (diced)
- 1 red bell pepper (diced)
- 1 onion (diced)
- 2 cloves garlic (diced)
- 2 teaspoons ground cumin
- 1 teaspoon dried cilantro
- 3 tablespoons rice vinegar (can use other vinegar such as red wine vinegar or apple cider vinegar)
Directions
- Wash hands with soap and water.
- Drain and rinse beans.
- Put beans and canned tomatoes into large mixing bowl.
- Dice peppers, onion, and garlic.
- Add to mixing bowl.
- Mix cumin, cilantro, and vinegar.
- Pour on top of beans and vegetables.
- Stir well.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 26.23 |
| Total Fat | 0.2 g |
| Saturated Fat | 0.03 g |
| Monounsaturated Fat | 0 g |
| Polyunsaturated Fat | 0 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 5.05 g |
| Dietary Fiber | 2.07 g |
| Total Sugars | 1.5 g |
| Added Sugars included | 0 g |
| Protein | 1.46 g |
| Calcium | 21 mg |
| Potassium | 147 mg |
| Sodium | 27.37 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 12 mg |
| Phosphorus | 29 mg |
| Selenium | 0 mg |
| Zinc | 0 mg |
| Vitamin A | 15 mcg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 15 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0 mg |
| Vitamin K | 2 mcg |
| Folate | 17 mcg |
| Thiamin | 0.2 mg |
| Riboflavin | 0.1 mg |
| Niacin | 0 mg |
| Choline | 7 mg |
Notes
Serve with baked whole grain tortilla chips.
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Source
Recipe by: Cornell University Cooperative Extension
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/black-bean-salsa. Federal works are public domain in the United States.