Black Bean & Corn Salsa with Pita Chips

salsa

Happy Monday! I don’t have a full meatless Monday meal for you this week but I do have a really yummy black bean and corn salsa. Serve them with your own baked pita chips and you’ve got a super healthy, fresh and easy snack!

This makes a big batch so feel free to half the recipe.

Print Recipe

Yields 10 cups

2 – 19 oz cans black beans, rinsed
2 – 11 oz cans of corn (or use fresh!)
8 roma tomatoes, seeded and diced
1/2 small red onion, diced
1/2 green jalapeno (more or less if you like it spicy or mild)
1 bunch chopped fresh cilantro
2 Tbsp olive oil
2 Tbsp coconut palm sugar (or any sugar)
S&P to taste
Juice of 3 limes

Add all the ingredients to a large bowl and stir well to combine all the flavours.  Refrigerate for at least 4 hours or overnight. Dish up with your favourite corn chips or bake your own pita chips!

Pita Chips

Preheat oven to 375F. Slice pitas into 8 slices.  Tear pieces apart. One pita makes 16 chips.  Place pitas in a large bowl and toss with a drizzle of olive oil. Lay pitas flat on a baking sheet and sprinkle with your favourite spices. I use garlic powder and a bit of seasoning salt. Mrs. Dash is great too and keeps it salt free 🙂

Bake in the oven for 3-4 minutes a side. Keep an eye on them because they burn quickly!  Remove and eat warm out of the oven or store in a Ziplock bag to keep fresh.

Nutritional Info for 1/2 cup of salsa
111 Calories, 17g Carbs, 2.5g Fat, 5g Protein, 200mg Sodium, 4g Sugar

Please Note:  Nutritional info is gathered from MyFitnessPal and may not always be 100% accurate.  It is meant to be used as a reference only.

6 Comments

  • saplingvegan January 20, 2014 at 10:09 pm

    I love snacks! Although I think adding tofu to a snack makes it a meal haha.

    Reply
    • thehappyhealthfreak January 20, 2014 at 10:22 pm

      Yeah that could work! I actually threw some spinach in a frying pan with a big scoop of the salsa on top and just ate it like that…yum!

      Reply
  • Laura January 21, 2014 at 7:05 am

    That looks so delicious! And it’s so healthy I wouldn’t feel guilty about having extra serving(s) haha

    Reply
    • thehappyhealthfreak January 21, 2014 at 8:36 am

      I ate a pile of it! Nom nom

      Reply
      • Laura January 21, 2014 at 8:56 am

        haha nom nom away!!!!! I’ll definitely be trying this one. I also learned how to make hummus from scratch recently. (Obviously) it’s 10x healthier than buying it in the store, and the ‘guilty’ part of ‘guilty pleasure’ can be taken away completely 😀

        Reply
        • thehappyhealthfreak January 21, 2014 at 9:08 am

          Nice!!! It is so much better than store bought too 🙂 I actually just made some sun dried tomato hummus this weekend. It’s definitely my new fav. I usually just make the regular kind but I loved this one. I think I might do roasted red pepper next time. Yummmm.

          Reply

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