Spicy Black Bean and Pepper Salsa
Prep time: 
Total time: 
Serves: 4-6
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.

  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.
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!
Recipe by Yummy Lunch Club at https://yummylunchclub.ca/spicy-black-bean-pepper-salsa/