Farmers Market Salsa

Name: Farmers Market Salsa
Yield: 8

86 Ratings

Makes: 8 servings

Total Cost: $$$$

Lime, garlic, and fresh vegetables give this black bean and corn salsa a kick of flavor.

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.

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.

Learn more about:

Source:

Kids a Cookin’
Kansas Family Nutrition Program

Nutrition Information

Serving Size: 1/8 of recipe

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Nutrients	Amount
Total Calories	73
Total Fat	0 g
Saturated Fat	0 g
Cholesterol	0 mg
Sodium	202 mg
Carbohydrates	14 g
Dietary Fiber	5 g
Total Sugars	3 g
Added Sugars included	0 g
Protein	4 g
Vitamin D	0 mcg
Calcium	31 mg
Iron	1 mg
Potassium	327 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients	Amount
Total Calories	73
Total Fat	0 g
Saturated Fat	0 g
Monounsaturated Fat	0 g
Polyunsaturated Fat	0 g
Linoleic Acid	0 g
α-Linolenic Acid	0 g
Omega 3 - EPA	0 mg
Omega 3 - DHA	0 mg
Cholesterol	0 mg
Carbohydrates	14 g
Dietary Fiber	5 g
Total Sugars	3 g
Added Sugars included	0 g
Protein	4 g
Minerals
Calcium	31 mg
Potassium	327 mg
Sodium	202 mg
Copper	144 mcg
Iron	1 mg
Magnesium	29 mg
Phosphorus	83 mg
Selenium	1 mcg
Zinc	0 mg
Vitamins
Vitamin A	16 mcg RAE
Vitamin B6	0.1 mg
Vitamin B12	0 mg
Vitamin C	15 mg
Vitamin D	0 mcg
Vitamin E	1 mg
Vitamin K	4 mcg
Folate	44 mcg DFE
Thiamin	0.1 mg
Riboflavin	0.1 mg
Niacin	1 mg
Choline	20 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

	Vegetables	3/4 cups
	Protein Foods	1 ounces

Amazing salsa!! I served it with baked tortilla chips and everyone loved it. Will certainly make again in the summer!

11/05/12

I used this recipe with low-income seniors in subsidized housing. They thought it was something they could do on their own and are willing to make for themselves. I did not have time to dice ingredients so I used canned ingredients with no added salt (dice tomatoes w/ onion, green pepper, basil, and oregano) and it was a hit! They participate in the brown bag program and that day they received canned beans, which was perfect timing!

06/20/12

Fresh tasting, easy to make

12/13/10