WISE NOTES FOR CONSUMERS

Recipe of the week: Black Bean Salsa

By Tanya Davis | Published Thursday, January 27, 2011

This week completes our focus on Wise County’s District 4-H Food Show winners and the nutritional benefits of their recipes.

Fallon Sachse, an 11-year-old Decatur 4-H’er received first place in the Intermediate Nutritious Snack category. Her recipe for Black Bean Salsa is a wonderful snack idea for any occasion, especially for a Super Bowl party.

Research shows that black beans contain significant amounts of antioxidants, folate as well as soluble and insoluble fiber. The soluble fiber helps to lower LDL cholesterol and stabilize blood sugar levels.

Also, the avocado provides another beneficial nutrient, monounsaturated fat. This is the “good kind” of fat that has been shown to also lower cholesterol levels.

The tomatoes finish off this nutrient-packed dish by adding large amounts of vitamin C, vitamin A and potassium. These have been proven to help prevent cancer, heart disease, cataracts and many others.

Black Bean Salsa

  • 2 (15-ounce) cans black beans, drained
  • Juice of 4 limes
  • 15-ounce can whole kernel corn, drained
  • 1/2 c. extra light olive oil
  • 4 or 5 Roma tomatoes, chopped finely
  • 1 c. finely sliced green onion
  • 1 c. coarsely chopped cilantro
  • 1 1/2 tsp. cajun seasoning
  • 1 medium ripe avocado, peeled and cubed
  • Tortilla chips to serve

Drain black beans and corn. Mix black beans, corn, tomatoes, cilantro and green onions. Combine lime juice, olive oil and Cajun seasoning, and pour onto bean mixture. Mix well. Refrigerate 2 to 3 hours. Mix in avocado before serving. Serve with tortilla chips. (May also be served as a salad or as a salsa topping for grilled chicken.)

Recipe makes approximately 6 cups.

Number of servings: 24

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