Black Bean Corn Salsa Dip
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!
Servings: 12 people
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!
Notes
*I have included an estimation of the nutrition information for this recipe below. However, always remember a recipe is so much more than just nutritional content and these numbers do not need to dictate your food choices. Please don't forget that both your body and soul need nourishment! The owner of this website is not liable for this estimation.
Nutrition
Serving: 0.5cup | Calories: 159kcal | Carbohydrates: 17g | Protein: 5g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 0.003g | Cholesterol: 6mg | Sodium: 416mg | Potassium: 316mg | Fiber: 4g | Sugar: 4g | Vitamin A: 400IU | Vitamin C: 12mg | Calcium: 55mg | Iron: 1mg
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