Farmers Market Salsa
Lime, garlic, and fresh vegetables give this black bean and corn salsa a kick of flavor.
- Yield
- 8 servings
- Serving size
- 1/8 of recipe
- Rating
- 3.48 of 5 (86 ratings)
Food groups
- Vegetables: 3/4 cups
Ingredients
- 1/2 cup fresh corn, cooked (or frozen)
- 1 can (15 ounces) low-sodium black beans, drained and rinsed
- 1 cup tomatoes, diced
- 1/2 cup onions, diced (yellow or red)
- 1/2 cup green pepper, diced
- 2 tablespoons lime juice
- 2 garlic clove, finely chopped
- 1/2 cup picante sauce
Directions
- Wash hands with soap and water.
- Combine all ingredients in a large bowl.
- Chill until serving time.
- Drain before serving.
- Serve with low-fat baked tortilla chips or fresh vegetables.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 74.1 |
| Total Fat | 0.41 g |
| Saturated Fat | 0.09 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 | 14.36 g |
| Dietary Fiber | 4.78 g |
| Total Sugars | 2.79 g |
| Added Sugars included | 0 g |
| Protein | 4.16 g |
| Calcium | 30 mg |
| Potassium | 322 mg |
| Sodium | 181.22 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 29 mg |
| Phosphorus | 83 mg |
| Selenium | 1 mg |
| Zinc | 0 mg |
| Vitamin A | 14 mcg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 16 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 4 mcg |
| Folate | 43 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 1 mg |
| Choline | 20 mg |
Notes
This salsa uses fresh vegetables that are available year-round and add flavor and beautiful color. Kids and grown-ups alike can't resist how good it tastes. If you have a hand-held chopper, this is an easy task for kids in helping with the recipe. Safety Tip: If cutting the corn off the cob, adult supervision is a good idea.
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Source
Recipe by: Kids a Cookin’ — Kansas Family Nutrition Program
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/farmers-market-salsa. Federal works are public domain in the United States.