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3-Can Salsa

Salsa by presenter & social media dietitian - Amanda D. Nutrition!

  • Serving Size: 1/4 of recipe (about the size of the corn can)
  • Recipe Makes: 4 servings
  • 1 can black beans
  • 1 can corn
  • 1 can diced tomatoes and chilies*

Optional Ingredients:**

  • ½ lime juiced
  • 2 tablespoons cilantro
  • 1 teaspoon cumin
  • Serve with tortilla chips or on top of meat***
  1. Open all cans, drain and rinse.
  2. Dump into large bowl. 
  3. Mix and serve with tortilla chips. 
  4. Optional: This salsa goes great over chicken and fish.
  5. Reminder: Because it has both a grain (corn) and a legume (black beans), along with a vegetable (tomatoes); this can actually be a meal itself!

* If you do not have a can of tomato and chilies, try a can of diced tomatoes or fresh tomatoes and a teaspoon of hot sauce. 
** It will cost more if you use a lime, cilantro, cumin, or meat.
***If you can get other ingredients through the Farmers Market Nutrition Program, try peppers and onions.

Nutrition Information: 

1/4 of recipe: 

  • 230 Calories, 2 g. Fat, 0 g. Saturated Fat, 380 mg. Sodium, 47 g. Carbohydrates,  11 g. Fiber and 11 g. Protein
Allergy Warning: 

Check the ingredients list on the cans in this recipe for any foods you might be allergic to.

Cut Down on Choking: 

Do not serve to kids 2- 4 years old, or puree all of the ingredients together.

Recipe Category: