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Farmers Market Salsa

Farmers Market Salsa

86 Ratings
86 Ratings
Recipe Image
bowl of Farmers Market Salsa
Makes: 8 servings
Total Cost: $$$$

Lime, garlic, and fresh vegetables give this black bean and corn salsa a kick of flavor.

Ingredients

  • 1/2 cup corn (fresh cooked or frozen)
  • 1 can black beans, low-sodium (15 ounce, drained and rinsed)
  • 1 cup tomatoes (fresh diced)
  • 1/2 cup onion (yellow or red) (diced)
  • 1/2 cup green pepper (diced)
  • 2 tablespoons lime juice
  • 2 garlic clove (finely chopped)
  • 1/2 cup picante sauce

Directions

  1. Wash hands with soap and water.
  2. Combine all ingredients in a large bowl. Chill until serving time.
  3. Drain before serving.
  4. Serve with low-fat baked tortilla chips or fresh vegetables.

Notes

This salsa uses fresh vegetables that are available year-round and add flavor and beautiful color. Kids and grown-ups alike can't resist how good it tastes. If you have a hand-held chopper, this is an easy task for kids in helping with the recipe.



Safety Tip: If cutting the corn off the cob, adult supervision is a good idea.

Learn more about:

Source:

Kids a Cookin’
Kansas Family Nutrition Program

Nutrition Information

Serving Size: 1/8 of recipe (123g)
Nutrients Amount
Total Calories 73
Total Fat 0 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 202 mg
Carbohydrates 14 g
Dietary Fiber 5 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 4 g
Vitamin D 0 mcg
Calcium 31 mg
Iron 1 mg
Potassium 327 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 73
Total Fat 0 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 14 g
Dietary Fiber 5 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 4 g
Minerals
Calcium 31 mg
Potassium 327 mg
Sodium 202 mg
Copper 144 mcg
Iron 1 mg
Magnesium 29 mg
Phosphorus 83 mg
Selenium 1 mcg
Zinc 0 mg
Vitamins
Vitamin A 16 mcg RAE
Vitamin B6 0.1 mg
Vitamin B12 0 mg
Vitamin C 15 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 4 mcg
Folate 44 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 1 mg
Choline 20 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 3/4 cups
Protein Foods 1 ounces

Write a review

Amazing salsa!! I served it with baked tortilla chips and everyone loved it. Will certainly make again in the summer!
11/05/12
I used this recipe with low-income seniors in subsidized housing. They thought it was something they could do on their own and are willing to make for themselves. I did not have time to dice ingredients so I used canned ingredients with no added salt (dice tomatoes w/ onion, green pepper, basil, and oregano) and it was a hit! They participate in the brown bag program and that day they received canned beans, which was perfect timing!
06/20/12
Fresh tasting, easy to make
12/13/10
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