Tex Mex Bean Salsa

At this time last year we were in Texas, soaking up the warmer climate and teaching at the Lake Austin Spa resort where we were teaching nutrition classes around the premise of our latest book, The Nutrition Twins’ Veggie Cure.  So in honor of Texas, we’ve whipped up a delish Tex-Mex recipe just for you!

(Pssst…looking for an easy, healthy, way to squash a sweet craving? Try our healthy Microwave Peanut Butter Chocolate Chip Cookies, which snow balled and led to creations like our Wild Blueberry Cookies, White Chocolate Drizzled wild Blueberry Granola Balls and our Minute Oatmeal Raisin Cookies)

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This dish is packed with fiber from the beans and loaded with phytonutrients and anti-inflammatory compounds from the beans, corn, onions, cilantro and bell peppers—so it’s the perfect addition to veggies (or anything else you’d like to scoop it up with) to help to keep you feel satisfied and pack in the disease fighting nutrients!

 

Tex Mex Bean Salsa

Serves: 25 Serving Size: 1/4 cup

 

Ingredients

1, 16-oz. can black beans

1, 16-oz. can light red kidney beans

1, 16-oz. can pinto beans

1/3 cup chopped green or red onions

1 chopped green pepper

1 chopped red pepper

1 bag frozen corn

1/4 cup chopped cilantro

1 lime, squeezed

 

For Dressing

4 tbsp. sugar (can be more or less depending on taste preference)

1 package taco seasoning (optional)

1/2 cup cider vinegar

1/4 cup vegetable or canola oil (don’t use olive oil)

1 tsp salt

1 tsp pepper

 

Directions

Rinse and drain all beans. Stir in chopped veggies and lime juice. Then combine the dressing ingredients: sugar, taco seasoning, vinegar, oil, salt and pepper, mixing well. Serve as a salad or as a bean dip with vegetables or baked chips. Make a day or so ahead and it will taste even better!

 

Nutrition Facts: 93 calories, 3 g fat, 0 g saturated fat, 0 mg cholesterol, 186 mg sodium, 15 g carbs, 4 g fiber, 3 g sugar, 4 g protein

 

Tex Mex Bean Salsa
 
Author:
Serves: 25
Ingredients
  • 1, 16- oz. can black beans
  • 1, 16-oz. can light red kidney beans
  • 1, 16- oz. can pinto beans
  • ⅓ cup chopped green or red onions
  • 1 chopped green pepper
  • 1 chopped red pepper
  • 1 bag frozen corn
  • ¼ cup chopped cilantro
  • 1 lime, squeezed
  • For Dressing
  • 4 tbsp. sugar (can be more or less depending on taste preference)
  • 1 package taco seasoning (optional)
  • ½ cup cider vinegar
  • ¼ cup vegetable or canola oil (don’t use olive oil)
  • 1 tsp salt
  • 1 tsp pepper
Instructions
  1. Rinse and drain all beans. Stir in chopped veggies and lime juice. Then combine the dressing ingredients: sugar, taco seasoning, vinegar, oil, salt and pepper, mixing well. Serve as a salad or as a bean dip with vegetables or baked chips. Make a day or so ahead and it will taste even better!
Nutrition Information
Calories: 93 Fat: 3 g Saturated fat: 0 g Carbohydrates: 15 g Sugar: 3 g Sodium: 186 mg Fiber: 4 g Protein: 4 g Cholesterol: 0 mg

 

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