Mediterranean Bean Salsa

May 09, 2023May 9, 20230 14
Mediterranean Bean Salsa recipe for a healthy snack or side dish
in Appetizer

Prep

15 min

Cook

0 min

Ready In

75 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 can black beans
1 can kidney beans
1 can pinto beans
1 bag frozen petite white & yellow corn
1 red onion , chopped
2 garlic cloves , chopped
1 red bell pepper , chopped
1 green bell pepper , chopped
1 -2 jalapeno , pepper ( s ) chopped
1/2 cup cilantro , Chopped
3 stalks celery , Chopped
1 cucumber , Seeded and chopped
1 teaspoon cumin
1 tablespoon dried ancho chile powder
1 teaspoon black pepper
1 teaspoon sea salt
1/4 cup canola oil
1/4 cup seasoned rice vinegar
1/4 cup white wine vinegar
1/3 cup lime juice

Nutrision Information

Servings Per Recipe
8
Calories
235
Sugar
4g
Fat
11g
Mediterranean Bean Salsa is a healthy and delicious mix of black beans, kidney beans, pinto beans, and a variety of fresh vegetables and flavorful spices. It's a refreshing and satisfying dish that's perfect for a light lunch or snack, or as a side dish to accompany grilled meat or fish. This bean salsa is also a great way to add more fiber and nutrients to your diet, making it a perfect option for those looking for healthier snack and meal choices.

Instructions

1.In a large mixing bowl, combine the black beans, kidney beans, and pinto beans.
2.Add in the frozen corn, red onion, garlic, red bell pepper, green bell pepper, and jalapeno pepper(s), cilantro, celery, and cucumber.
3.In a separate bowl, whisk together the cumin, dried ancho chile powder, black pepper, sea salt, canola oil, seasoned rice vinegar, white wine vinegar, and lime juice.
4.Pour the dressing over the bean and vegetable mixture and toss well.
5.Chill in the fridge for at least 1 hour to allow the flavors to meld together before serving.

PROS

This bean salsa recipe is packed with healthy, nutritious ingredients, including a variety of beans and vegetables, as well as flavorful spices and seasonings.

It’s a versatile dish that can be enjoyed on its own as a healthy snack or served as a side dish with grilled meat or fish.

It’s also easy to customize by adjusting the amount of spice to taste.

CONS

This dish can be high in sodium due to the salted beans and added salt in the dressing.

It’s also important to watch serving sizes as it can be easy to overeat due to the high fiber content.

HEALTH & BENEFITS

This bean salsa dish is packed with fiber, protein, and healthy vitamins and minerals, including iron, folate, and vitamin C.
The mix of beans and vegetables also helps to promote healthy digestion and may even reduce the risk of heart disease and certain types of cancer.

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