Corn salsa and black beans

Corn salsa and black beans

To prepare this delicious salsa and beans, you can use fresh or canned tomatoes. Serve with chips and lentils PC Blue Menu or tortilla chips with flaxseed PC Blue Menu.

Servings: 10
Level of difficulty: Medium
Preparation time: 20 minutes
Cooking time and cooling: None

NUTRITIONAL INFORMATION

Per 50 ml (¼ cup): 60 calories
3 g of lipid
130 mg of sodium
7 g carbohydrate
2 g of fiber
2 g protein
Low Sodium
Source of fiber

INGREDIENTS

500 ml (2 cups) PC Blue Menu black beans, drained and rinsed
250 ml (1 cup) tomato, chopped
125 ml (½ cup) Whole Kernel Corn PC Blue Menu
125 ml (½ cup) chopped fresh coriander
75 ml (⅓ cup) green onions, diced
50 ml (¼ cup) jalapeno peppers, seeded and finely chopped
45 ml (3 tbsp.) Fresh lime juice
25 ml (2 tbsp.) Olive oil
1 ml (½ tsp.) Salt

INSTRUCTIONS

In a bowl, combine black beans, tomatoes, corn, cilantro, shallots, chilies, lime juice, olive oil and salt. Using a potato masher, mash the mixture of 8 to 10 times until the desired consistency. Transfer to a serving bowl.

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