spicy black bean and pepper salsa

Spicy Black Bean and Pepper Salsa

Carol Harrison HalfYourPlate, Healthy Lunch Ideas, Recipes Leave a Comment

The Canadian Produce Marketing Association (Half Your Plate folks) hired me to work on a recipe and video series and I’m delighted to share it here with you!

Fresh homemade salsa beats the jarred stuff hands down and only takes about 10 minutes to make. You can easily double this recipe and use it over the next 3 days with nachos or to add instant oomph to a frittata, quesadilla, wrap, cooked fish, pork or steak (see recipe below).

Watch Bell Peppers 4 Ways below for more great ideas. Try this salsa over the trout in the sheet pan dinner featured here too.

Cheers,

Carol


Spicy Black Bean and Pepper Salsa
 
Prep time
Total time
 
Dietitian's Tip: If your kids are like most, they are not getting enough fibre. Pairing beans and veggies is a good way to solve that problem.

*Kids Cook: Young kids can rinse the canned beans and toss up all the ingredients in a bowl.

Source:
Serves: 4-6
Instructions
  1. Follow our 3 simple steps:
  2. (ingredients are in bold)


  3. Step One
  4. Make the dressing. In bowl, whisk together 2 cloves minced garlic, 2 tbsp white or red wine vinegar, 1 tsp hot sauce, ¼ cup canola oil.


  5. Step Two
  6. In same bowl add, ½ small red onion, minced, 1 EACH red and yellow sweet pepper, seeded and chopped, 1 cup frozen corn, thawed and 1 can black beans (rinsed).


  7. Step Three
  8. Toss vegetables to coat in dressing. Season with ¼ tsp EACH salt and pepper. Serve with baked pita wedges or nacho chips.

Notes
Leftovers for lunch

• Pack this for lunches. Store the baked pita wedges and salsa in separate containers.


Take the heat up a notch

• Add ¼ tsp of red pepper flakes to dressing or add 1 jalapeno, seeded and minced.

*All “Kids Cook!” ideas are meant as a guide only. You know what your child can safely manage. Make sure they understand your rules for safely working in the kitchen. Always supervise kids in the kitchen and have fun!
You may also be interested in:
Lunchbox Veggie-Cheese Muffin Frittatas
Southwestern Beef Steak with Succotash Saute
What food can I pre-prep on the weekend for school lunches?

 

Would love to hear from you!