Skinny Black Bean & Veggie Salsa


While many New Orleanians will be out watching Thoth and Bacchus roll this Sunday, for the rest of the world it’s a day of Super Bowl-ing. And no Super Bowl party is complete without munchies. Let’s be real here. Your friends would probably scoff at a healthful spread of fruits and veggies. Many a beer and fried food will likely be had on this day. However, it’s easy to include a couple of healthier alternatives to make you feel slightly better about what you’re taking in.

One feel-good-about-yourself option is the black bean veggie salsa recipe below. It’s low in calories, high in fiber, and always a crowd favorite. A giant batch of this salsa was my contribution to the afterparty for the Leijorettes (a subkrewe of Chewbacchus… for out-of-towners, essentially an awesome group of paraders!), and it was entirely gone before half the Leias arrived. Also, my meat and potatoes, fried food loving father obsesses over this salsa. So that says something.

Assuming you’ll be eating this with tortilla chips, it’s not totally guilt-free. But it sure beats dipping those fried chips in guac, cheese, or 7 layer dip.
Here’s the skinny (Pun. Haaaaa):


Black Bean Veggie Salsa


(All of these are approximate. You can pretty much eyeball it):

2 cans black beans, rinsed and drained
8 oz frozen corn, thawed under running water
10 oz can Rotel diced tomatoes with green chilis, drained (or 2 fresh diced tomatoes, if in season)
1 green bell pepper, diced
1/2 white onion, diced
1 avocado, diced
2 cloves garlic, minced
1/3 cup chopped cilantro
juice from 1/2 lime
salt and pepper to taste

The gist:

  1. Top diced avocado with lime juice in a large bowl, then add all other ingredients. Toss to combine.
  2. Refrigerate for at least an hour before serving, to let all flavors meld.
  3. Serve with chips, use it to top baked chicken, dollop on fish tacos, etc.

Nutrition Estimate: 1/2 cup = 75 calories, 4g fiber


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