Black Bean Corn Salsa Dip is the best refreshing dip for the summer to enjoy with chips and veggies. Full of protein, fiber and fresh flavors!
This summer I'm looking for three things in recipes I make: high fiber, easy to make and refreshing. This black bean corn salsa fits all three!
If you didn't know, I love "scoopable" salads that double as dips, like my Mediterranean chopped salad and vegan bean salad. As expected, this black bean corn salsa dip is the perfect blend between salad and a fresh dip.
It's amazing by the pool with chips, at a BBQ, served on tacos, and even on a bed of lettuce. It has all the natural sweetness of a roasted corn salad, along with extra protein and fiber from the blackbeans, and lots of delicious add-ins for flavor. This salsa dip is always a hit when I bring it to parties, so make sure to keep this recipe on hand for any foodie event!
Black Bean Corn Salsa Dip
Why This Recipe Is Dietitian Approved
- Full of fiber. This salad is made with lots of high fiber ingredients like black beans, corn and avocado to nourish your gut.
- Perfect for summer. Black bean corn salsa can be eaten by the pool, as a refreshing snack, and shared at picnics or BBQs. It's the perfect summer recipe!
- Versatile. You can eat this recipe as a dip or a salad.
Ingredients
Corn. Fresh or frozen corn will both work in this recipe. Since it is peak summer right now, I opted to use fresh ears of corn that I just roasted in a grill pan.
Cilantro. For freshness and colour.
Black beans. For fiber and plant-based protein. I use canned black beans for convenience, but dry beans will work as well. Just prepare the according to the package instructions.
Jalapenos. For a bit of spice we use fresh jalapenos. Remove the seeds if you don't like a lot of spice.
Feta. Feta is a key ingredient in all my summer recipes because it adds a saltiness that pairs perfectly with fresh flavours.
Mango. Fresh mango brightens up this salsa to create a sweet + savoury combination. I love the fresh sweetness with the jalapenos.
Green onion. For a mild onion flavour that isn't overpowering, we are using green onions.
Avocado. For creaminess, fiber and healthy fats.
Dressing. We use zesty lime juice, salt, olive oil and tajin for the perfect fresh and zesty dressing.
Panko breadcrumbs. For a little crunch that really makes the whole salsa.
The complete ingredient list with measurements can be found in the recipe card below.
Instructions
- Before you begin, grill corn if desired. When using whole ears of corn, I used a grill pan over medium-high heat, lightly brushed the corn with olive oil and allowed each side to cook for about 3 minutes, until brown. This can also be done on the barbeque. If you are using frozen corn, defrost it first before adding to a large skillet with 1 tablespoon olive oil over medium-high heat, stir frequently and cook until kernels begin to brown.
- Carefully cut the kernels off the corn using a sharp knife.
- To a large bowl add corn, black beans, mango, jalapeno, avocado and feta cheese.
- Top with cilantro, green onions and season with salt.
- Drizzle with olive oil and lime juice.
- In a small bowl combine tajin and panko breadcrumbs.
- Pour the seasoned crumbs over the top of the dip and toss to combine.
- Serve with chips, as a topping on tacos or eat as a salad if desired!
Substitutions and Variations
To make gluten-free: omit the panko breadcrumbs. You can also use gluten-free panko if you prefer.
To make dairy-free: use a dairy-free feta cheese.
To make nut-free: this recipe is naturally nut-free.
For a more filling meal, top this salad with some grilled chicken and serve over a bed of lettuce for an easy summer salad!
Looking to use up summer produce? Swap the mango with fresh peaches!
Equipment
Storage
This black bean corn salsa dip can be stored in an airtight container in the fridge for 4-5 days. The lime helps prevent the avocado from browning however I would recommend making it the night before if you are planning to serve this at an event, BBQ etc.
If you want to ensure the panko does not get soggy, make the salsa dip as directed, leaving off the panko and tajin. In a separate container, mix together the panko and tajin and sprinkle over when you are ready to serve.
Top Tips for Success
This black bean corn dip can be customized to meet your desired taste preferences. Increase or decrease the ingredients such as cilantro, jalapeno, green onions and mango to increase the spice and flavour of this dip.
Looking for more of a meal? This dip works amazingly well as a side salad as well. Serve with your favourite tacos for an easy summer meal.
Frequently Asked Questions
Yes you absolutely can! Black eyed peas, or pinto beans would work great because they are a similar size and texture to black beans.
More Dip Recipes
Looking for more dips or salad recipes? Try these next:
See you in the kitchen!
PS. I love seeing my recipes in action! If you decide to make black bean corn salsa dip, don't forget to snap a photo and tag me on Instagram- @nourishedbynic or leave a comment and rating below letting me know how you liked it!
📖 Recipe
Black Bean Corn Salsa Dip
Ingredients
- 4 ears of corn about 2 cups of kernels, grilled
- 1 540 mL can black beans rinsed and drained
- 1 cup mango diced
- 1 jalapeno finely diced (seeds removed)
- ½ cup feta cheese crumbled
- 1 avocado diced
- 1 cup cilantro chopped
- 4 green onions chopped small
- 1 teaspoon salt
- ¼ cup olive oil
- Juice of 2 limes
- ½ tablespoon tajin seasoning
- ½ cup panko breadcrumbs
Instructions
- Before you begin: Grill corn if desired, when using whole ears of corn I used a grill pan over medium- high heat, lightly brushed the corn with olive oil and allowed each side to cook for about 3 minutes, until brown. This can also be done on the barbeque. If you are using frozen corn, defrost it first before adding to a large skillet with 1 tablespoon olive oil over medium-high heat, stir frequently and cook until kernels begin to brown.
- Carefully cut the kernels off the corn using a sharp knife.
- To a large bowl add corn, black beans, mango, jalapeno, avocado and feta cheese.
- Top with cilantro, green onions and season with salt.
- Drizzle with olive oil and lime juice.
- In a small bowl combine tajin and panko breadcrumbs.
- Pour the seasoned crumbs over the top of the dip and toss to combine.
- Serve with chips, as a topping on tacos or eat as a salad if desired!
Nicole Addison says
The PERFECT summer dip!! I hope you love this one!