Black Bean Salsa Salad

beep
beep Posts: 1,242 Member
edited September 18 in Recipes
1 can black beans rinsed
1 small onion chopped finely
1-2 cloves garlic chopped finely
1 tomato seeded and chopped (or grape tomatoes cut in half)
1/2 -1 cup of frozen or fresh corn
Fresh cilantro chopped (optional -- my kids don't like it)
1/4 cup of your choice of vinegar
1/4 cup olive oil

combine altogether and enjoy -- even better the next day
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Replies

  • beep
    beep Posts: 1,242 Member
    1 can black beans rinsed
    1 small onion chopped finely
    1-2 cloves garlic chopped finely
    1 tomato seeded and chopped (or grape tomatoes cut in half)
    1/2 -1 cup of frozen or fresh corn
    Fresh cilantro chopped (optional -- my kids don't like it)
    1/4 cup of your choice of vinegar
    1/4 cup olive oil

    combine altogether and enjoy -- even better the next day
  • Jewlz
    Jewlz Posts: 135
    do you know how many calories are in this? it sounds way good!:heart:
  • elliott062907
    elliott062907 Posts: 1,508 Member
    1 can black beans rinsed
    1 small onion chopped finely
    1-2 cloves garlic chopped finely
    1 tomato seeded and chopped (or grape tomatoes cut in half)
    1/2 -1 cup of frozen or fresh corn
    Fresh cilantro chopped (optional -- my kids don't like it)
    1/4 cup of your choice of vinegar
    1/4 cup olive oil

    combine altogether and enjoy -- even better the next day



    yum yum, I'll try it, if you'll try mine!!!

    2 small tins of chopped black olives
    1 small tin of green chilies
    5 green onions, diced
    2 medium tomatoes, peeled & diced ( I use 1 can of peeled diced tomatoes)
    1 tablespoon minced garlic
    1 1/2 teaspoon oil (olive or vegetable)
    2 tablespoons of red wine vinagar
    Mix together & chill overnight.
  • beep
    beep Posts: 1,242 Member
    Oops, forgot the chilis! You can use either chopped serrano's (a tad spicy, but good) or canned diced green chilis. Must have the chilis in there!
  • beep
    beep Posts: 1,242 Member
    No, I don't. But it is high in fiber, and the olive oil is one of those essential oils.
  • beep
    beep Posts: 1,242 Member
    That sounds really good too! I love black olives, especially kalamatas. I forgot to add the chilis to my recipe. Must have those chilis in there to be a salsa salad!
  • mkeithley
    mkeithley Posts: 399
    do you know how many calories are in this? it sounds way good!:heart:
    I entered this in at receipezaar.com b/c I thought it sounded good, but I wanted to makes sure of it's nutritional value. it is based on one serving out of 12.

    Calories 98
    Calories from Fat 42 (43%)
    Amount Per Serving %DV
    Total Fat 4.8g 7%
    Saturated Fat 0.7g 3%
    Monounsaturated Fat 3.3g
    Polyunsaturated Fat 0.6g
    Trans Fat 0.0g
    Cholesterol 0mg 0%
    Sodium 1mg 0%
    Potassium 174mg 4%
    Total Carbohydrate 10.9g 3%
    Dietary Fiber 3.5g 13%
    Sugars 0.5g
    Protein 3.5g 7%
    Vitamin A 87mcg 1%
    Vitamin B6 0.1mg 2%
    Vitamin B12 0.0mcg 0%
    Vitamin C 2mg 3%
    Vitamin E 0mcg 2%
    Calcium 12mg 1%
    Iron 0mg 4%
  • mkeithley
    mkeithley Posts: 399
    1 can black beans rinsed
    1 small onion chopped finely
    1-2 cloves garlic chopped finely
    1 tomato seeded and chopped (or grape tomatoes cut in half)
    1/2 -1 cup of frozen or fresh corn
    Fresh cilantro chopped (optional -- my kids don't like it)
    1/4 cup of your choice of vinegar
    1/4 cup olive oil

    combine altogether and enjoy -- even better the next day
    Just wanted to say thanks for the recipe. I made this and it was so good! I used red wine vinegar and green onion. I also added sliced black olives and black eyed peas(rinsed), green peppers and a little cayenne pepper. I have tons left(kids don't do beans:tongue: )
  • beep
    beep Posts: 1,242 Member
    Glad you enjoyed it, just don't forget the minced green chilis, or diced serrano peppers, or adding an already prepared fresh salsa! Sometimes I add a bit of diced avocado, but not if there are going to be leftovers, because then it gets mushy.
  • mkeithley
    mkeithley Posts: 399
    Just wanted to let you know I made this AGAIN for a potluck luncheon for the teachers at my children's school yesterday. There was none left and they were all relentlessly trying to track down who brought the salad so they could get the recipe. They said it was their favorite dish at the potluck!!!!
    Ya did good with this one!!!!:flowerforyou:
  • beep
    beep Posts: 1,242 Member
    Thanks!!! I do love it. May have to make some tonight.
  • watch48win
    watch48win Posts: 1,668 Member
    Do you serve this with baked chips?

    I actually have all of the ingrediants to make this.
  • mkeithley
    mkeithley Posts: 399
    Do you serve this with baked chips?

    I actually have all of the ingrediants to make this.

    I just eat it like a cold side salad/dish. IMO It is better after it marinates for awhile.
  • pmkelly409
    pmkelly409 Posts: 1,646 Member
    bump
  • beep
    beep Posts: 1,242 Member
    Actually, I have been known to stick a tortilla chip into it now and then, but that was then and now I'm trying to stay away from those chips :-)
  • watch48win
    watch48win Posts: 1,668 Member
    I made this yesterday, and it's very yummy..of course no one else in the family will touch it, so I guess it's all mine! LOL

    BTY- I took 2 small tortillas, and baked them in the oven and used them to dip into the salsa....very good!
  • mkeithley
    mkeithley Posts: 399
    I made this yesterday, and it's very yummy..of course no one else in the family will touch it, so I guess it's all mine! LOL

    BTY- I took 2 small tortillas, and baked them in the oven and used them to dip into the salsa....very good!
    My kids won't eat it either:laugh: More for me!!!!:love:
  • beep
    beep Posts: 1,242 Member
    Guess it really is an adult dish, my kids won't eat it either, but all my friends will, including my very health conscious brother-in-law.
  • nytoaz
    nytoaz Posts: 143
    Thanks for the recipe! I made this today and it is delicious. :smile:
  • GTOgirl1969
    GTOgirl1969 Posts: 2,527 Member
    Sounds yummy!!! I'll have to try it.
  • MontanaGirl
    MontanaGirl Posts: 1,251 Member
    I had friends over Sat night - made this Fri night. It was excellent and my friend asked for the recipe!! Her hubby loved it and my 4 year old did also. The 12 year old however, won't touch it :laugh:
  • beep
    beep Posts: 1,242 Member
    How is our GTO girl?
  • mkeithley
    mkeithley Posts: 399
    bump for wagsgirl:wink:
  • wagsgirls
    wagsgirls Posts: 144 Member
    thanks for thinking of me!:heart: i have the recipe wrote down didn't make it to the grocery store yet. i will let you know when i try it though. very anxious to try it and to see if my kids will eat it!:wink: although i think my 6 year old will she eats about anything!
  • annielouise
    annielouise Posts: 29
    in half a pita mmmmmm
  • beep
    beep Posts: 1,242 Member
    I made it for a church picnic today, there was barely any left and my son finished it off with tortilla chips. So, I guess at least some of my kids eat it!:drinker:
  • beep
    beep Posts: 1,242 Member
    :smile: for the vegan
  • mkeithley
    mkeithley Posts: 399
    Had this for dinner last night. Put it in a soft tortilla w/cut up cooked chicken and a little sour cream(I had the extra calories to spare)Yummy!!!!
    (Come to think of it I had it for lunch too as a side:laugh: )
  • beep
    beep Posts: 1,242 Member
    :smile: for Ali
  • ali106
    ali106 Posts: 3,754 Member
    thank you!!!!!! wow it sounds sooo good and I has received rave reviews I'm trying this bad boy!!! I have to not add the corn...I have diverticulitis...which stinks...no nuts or seeds...poor me...but I'm thinking I'll add the olives and maybe chick peas to it....for color LOL...thanks ruth...you're a doll!
    hugs!
    Ali
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