Black Bean and Tomato Salsa

Published in Recipes by Chere Bork MS, RDN on August 20, 2014
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Black Bean and Tomato Salsa

We may be a little different than most, but our family cooks family meals while on family vacations.  We actually enjoy being in the condo kitchen together and wrapping up our day.  We plan menus ahead of time and take special spices with and then have a shopping list for when we get there. Easy peasy!  We could not have afforded traveling to all fifty states and eating out often while on vacation.   I always told Gary the kids will remember what they saw not what or where they ate. Now that our kids are older the menu has changed and this salsa is our vacation staple.  I call it “Hawaii salsa” because we first prepared it when we were in Kauai. Now I make it for our family gatherings and for when Brett comes home. I could really double the batch as it goes fast. Our son in law David really enjoys it. I serve it with Trader Joe’s Blue Corn Tortilla Chips.

This recipe is more than five ingredients but I had to share it with you to use up your summer bounty of tomatoes, and cilantro.  For sure, we will be making it when we all travel to Park City Utah next month for our next family vacation.

The bonus? I am serving tomatoes (a fruit not a vegetable) which are low in cals, and a great source of lycopene which researchers have linked to a lower risk of heart disease and cancer ( including prostrate, breast and colon cancer).(I think more about Gary’s prostrate than he thinks about it!)
The bonus? I am serving tomatoes (a fruit not a vegetable) which are low in cals, and a great source of lycopene which researchers have linked to a lower risk of heart disease and cancer ( including prostrate, breast and colon cancer).(I think more about Gary’s prostate than he thinks about it!)
The second bonus is beans fill you up and actually provide more fiber than whole grains foods. One study I read stated that bean eaters weighed 6.6 pounds less than non-ben eaters. Plus, another study showed eating ate legumes 4 times a week reduced your risk of heart disease by 22%. If you are a “bean gagger” give this recipe a try as I have never met anyone who didn’t love it up.
The second bonus is beans fill you up and actually provide more fiber than whole grains foods. One study I read stated that bean eaters weighed 6.6 pounds less than non-ben eaters. Plus, another study showed eating ate legumes 4 times a week reduced your risk of heart disease by 22%. If you are a “bean gagger” give this recipe a try as I have never met anyone who didn’t love it up.
  • 2 – 15 ounce cans black beans, rinsed and drained
  • ½ of a 17 ounce package frozen whole kernel corn, thawed
  • 3 Roma tomatoes, seeded and diced (or more)
  • 1 medium onion, diced
  • ½ cup cilantro leaves, chopped ( I usually throw in another handful)
  • 3 to 4 Tbsp. lime juice (Brett likes more)
  • 2 Tbsp. red wine vinegar
  • Salt and Pepper to taste

 

In large bowl mix all ingredients together. Chill before serving.

Happy my nephews Stevie Ray and Daniel enjoy cooking when they visit and are always ready to cook a new recipe. Stevie Ray had fun making this salsa. I think they love knives the best!
Happy my nephews Stevie Ray and Daniel enjoy cooking when they visit and are always ready to cook a new recipe. Stevie Ray had fun making this salsa. I think they love knives the best!
Black bean salsa makes the perfect accompaniment to our oven baked fajitas. Yum!
Black bean salsa makes the perfect accompaniment to our oven baked fajitas. Yum!

 

/// tomato image by suat eman, black bean image by lobster20 used with permission///

 

 

From Chere Bork

I love my life! I have a passion and a purpose to share my recipe for health and happiness with RDNs and others – maybe even more so now that I’ve officially retired. If you want to learn what I discovered through coaching 1000 people over 9000 hours check out my final post, “Live Like This Is Your Last Day. Someday It Will Be!”

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