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vegetarian bean salsa

Healthy Vegetarian Corn and Bean Salsa Recipe

Some of you have asked for more recipes. This dish is heart-healthy, low in fat and full of flavor!

vegetarian bean salsa

Vegetarian Corn and Bean Salsa Recipe


This easy and healthy salsa vegetarian dish is kid-friendly, delicious and perfect for the warmer weather. It is easy to make and requires very little preparation.

Kids like it because anything with corn in it is a real kid pleaser. I have also adapted this recipe to include less garlic and onion to make it more child-palate friendly. (Young children find the flavor of onion and garlic too strong). You can also use just a small pinch (instead 1/4 teaspoon) of red and black pepper to make it easier for young children’s tastes. (Some kids like spicier foods, but if your child doesn’t, make the less spicy version for them and add your own pepper later in a separate dish).

But, if you like it spicy, then spice it up!

Want to make this a complete meal? Add a green salad topped with grated cheddar or Monterey Jack cheese with a side of flour tortillas.

Note: You can use canned red or black beans in this salsa recipe. Over here where I live in France you cannot find black beans easily, so I made this with red kidney beans. I have made this with black beans too, and that version is equally good.

Ingredients

Serves 6 persons as a side dish.

1 1/2 tsp. cumin seeds
2 (15 oz.) or 1 (800 grams) cans red kidney or black beans, rinsed and drained
1 (15 1/4 oz.) or (400 grams) can whole kernel corn, drained
1 red pepper, chopped
1/2 red onion, diced
1/2 c. chopped fresh cilantro
1/2 c. chopped fresh parsley
1/3 c. lime juice
1/4 c. extra virgin olive oil
2 small cloves garlic, minced
1/4 tsp. dried crushed red pepper
1/4 tsp. ground black pepper

Preparation

1. Toast cumin seeds in skillet over medium heat 1-2 minutes or until brown and fragrant, stirring often.

vegetarian bean salsa

2. In a large mixing bowl, combine cumin seeds and beans.

vegetarian bean salsa

3. Add remaining ingredients and mix well.

vegetarian bean salsa

4. Cover and store up to 1 week in refrigerator.

vegetarian bean salsa

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Warmly,

Mary

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