Bean and Corn Salsa

Bean and Corn Salsa Photo: Jan Smith


  • 3 cups chopped seeded tomato (about 3 medium)
  • 3/4 cup chopped Vidalia or other sweet onion
  • 1/2 cup chopped tomatillos (about 2 medium)
  • 1/4 cup canned black beans, rinsed and drained
  • 1/4 cup fresh corn kernels
  • 2 tablespoons finely chopped fresh parsley
  • 2 tablespoons fresh lime juice
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 teaspoon hot sauce


  1. Combine all ingredients in a large bowl; cover and chill at least 2 hours.

    "I came up with this recipe when my crop of tomatoes was much more plentiful than I expected. It's delicious, healthful, and perfect for chips, baked potatoes, and grilled chicken." -Sherri Matheson, Wadsworth, OH This salsa is low in everything: calorie, cholesterol, sodium, carbohydrate and fat, but not in flavor. It boasts corn, which is a whole grain and tomatoes, which are rich in antioxidants. Serve with whole grain chips for a tasty, guilt-free summer treat.
  • Yield: 4 cups (serving size: 1/4 cup)

Nutritional Information

Calories per serving: 15
Caloriesfromfat per serving: 12%
Fat per serving: 0.2g
Saturated fat per serving: 0.0g
Monounsaturated fat per serving: 0.0g
Polyunsaturated fat per serving: 0.1g
Protein per serving: 0.6g
Carbohydrate per serving: 3.3g
Fiber per serving: 0.8g
Cholesterol per serving: 0.0mg
Iron per serving: 0.2mg
Sodium per serving: 83mg
Calcium per serving: 7mg