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Recipe by

Dietitian Developed

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Lentil, Corn & Black Bean Salsa

Prep Time: 15 Minutes

Total time: 20 Minutes

Servings: 8-10

Avatar photo

Recipe by

Dietitian Developed

View All

Ingredients

Directions

Nutrition

Ingredients

    3/4 cup (175 mL) cooked split red lentils, chilled

    3/4 cup (175 mL) Pico de Gallo (prepared, or make your own by combining tomatoes, onion, jalapeno, cilantro, and lime juice)

    3/4 cup (175 mL) canned black beans, rinsed and drained

    3/4 cup (175 mL) whole kernel corn (frozen/ thawed or canned/rinsed)

    3/4 cup (175 mL) finely chopped red or green bell pepper

    2 garlic cloves, minced

    1 lime, juiced

    1/2 tsp (2 mL) salt

    1/4 tsp (1 mL) pepper

    OPTIONAL FOR SERVING:

    cilantro

    lime wedges


Directions

  1. Mix all ingredients together in a mixing bowl.
  2. Chill for 2 hours or overnight.
  3. Garnish with cilantro and lime wedges. Serve as an appetizer or snack with crackers or chips, or as a topping for nachos or eggs.

TO PREPARE 3/4 CUP (250 ML) COOKED SPLIT RED LENTILS:
Combine 1/4 cup (60 mL) split red lentils with 3/4 cup (175 mL) water. Bring to a boil, cover, reduce heat and simmer for 5-7 minutes until lentils are tender. Drain any excess liquid and let cool.


Nutritional Information

  • Serving Size: 1/3 cup (75 mL)
  • Per serving:
  • Calories 60
  • Total Fat 0 g
  • Saturated Fat 0 g
  • Cholesterol 0 mg
  • Carbohydrates 11 g
  • Dietary Fibre 3 g
  • Sugar 2 g
  • Protein 3 g
  • Sodium 210 mg
  • Potassium 130 mg
  • Folate 52 mcg