Chunky Black Bean Salsa with Corn & Bell Pepper

5.0
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2 Reviews

This TikTok-trending, veggie-packed salsa gets inspiration from Texas caviar (aka cowboy caviar), a dish created in 1940 to ring in the New Year by Helen Corbitt, who was a chef at Neiman Marcus. Scoop it up with tortilla chips or try it as a topping for grilled meat or fish, or as a filling for a quick quesadilla. 

By
Karen Rankin
Karen Rankin
Karen Rankin

Karen Rankin is a recipe tester, developer and food stylist. She is also a writer whose work has appeared in EatingWell, Southern Living, MyRecipes, Cooking Light, Real Simple and Food & Wine. She has served as a food stylist for many of those same brands and produces a series of videos for Southern Living called Tips from the Test Kitchen.

EatingWell's Editorial Guidelines
Updated on September 18, 2023
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
chunky black bean salsa with corn & bell pepper
Photo: Fred Hardy
Active Time:
20 mins
Total Time:
50 mins
Servings:
16
Nutrition Profile:
Nut-Free Dairy-Free Soy-Free Heart-Healthy Vegetarian Egg-Free Gluten-Free
Jump to Nutrition Facts
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Ingredients

  • 2 teaspoons lime zest

  • ¼ cup lime juice

  • ¼ cup canola oil

  • 1 tablespoon ground cumin

  • 1 tablespoon honey

  • ¾ teaspoon salt

  • 2 (15 ounce) cans low-sodium black beans, rinsed

  • 1 ½ cups fresh corn kernels (from 3 ears)

  • 1 large red bell pepper, finely chopped

  • 1 large tomato, chopped

  • 1 medium red onion, finely chopped

  • ¾ cup chopped fresh cilantro leaves

  • 2 medium scallions, thinly sliced

  • 1 large jalapeño pepper, finely chopped

  • 1 (16-oz.) bag blue or yellow corn tortilla chips

Directions

  1. Whisk together lime zest, lime juice, oil, cumin, honey, and salt in a large bowl. Gently stir in beans, corn, bell pepper, tomato, red onion, cilantro, scallions and jalapeño. Cover and refrigerate for at least 30 minutes and up to 4 days.

  2. Remove from refrigerator about 30 minutes before serving. Serve with tortilla chips.

To make ahead

Refrigerate for up to 4 days; the salsa will get more and more flavorful.

Originally appeared: EatingWell.com, June 2022

Nutrition Facts (per serving)

240 Calories
11g Fat
32g Carbs
5g Protein
Nutrition Facts
Servings Per Recipe 16
Serving Size 1/2 cup salsa & 1 oz. chips
Calories 240
% Daily Value *
Total Carbohydrate 32g 12%
Dietary Fiber 5g 18%
Total Sugars 3g
Added Sugars 1g 2%
Protein 5g 10%
Total Fat 11g 14%
Saturated Fat 1g 5%
Vitamin A 568IU 11%
Vitamin C 19mg 21%
Vitamin E 2mg 13%
Folate 22mcg 6%
Vitamin K 11mcg 9%
Sodium 228mg 10%
Calcium 61mg 5%
Iron 1mg 6%
Magnesium 56mg 13%
Potassium 275mg 6%
Zinc 1mg 9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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