Apron Free Cooking ~ Black Bean Salsa
By Noel Lizotte
July is here and it’s hot. Sitting with your feet in the kid’s wading pool, sipping tall iced tea hot. When it’s this hot, I’m thinking about light and cool meals. Once I get past thinking about ice cream, that is.
But when you have a family, you can’t eat ice cream for supper every night. So light and cool meals require some thought. I started a list of foods that would be candidates for this week’s menu.
Of course, salad is on the list. So are sandwiches. But I was trying to find something that was easy to eat a few bites now and a few bites later. I didn’t want to turn on the stove or oven. I don’t mind heating the tea kettle when it’s 90 degrees, but I don’t want to heat up the whole kitchen.
I found this recipe for a side dish, and decided to use it as a main menu item one night. The beauty of this recipe is that you can eat as little or as much as you want. I’ve used it as an appetizer as well as main dish.
Black Bean Salsa
1 can (16 oz.) Kernel Corn
1 can (16 oz) Black Beans
1 jar (16 oz) Salsa
1 Green Pepper
1 small Onion
Drain the corn and beans. Chop the pepper and onion. Toss all ingredients in a bowl. Sprinkle with taco seasoning. Chill in refrigerator for 2 hours. Serve.
Make it a meal: Appetizer – Serve with nacho chips and cold drinks. Sit on the patio in the shade and nibble the evening away.
Side Dish – Serve on some lettuce leaves beside a slice of avocado. Place it alongside a tuna salad sandwich, and you’ll all set.
Main Dish – Spread on a tortilla, add some cheese, avocado, slices of grilled chicken and roll it all up. Supper stuffed tortillas!
Approximate Nutritional Value per serving: Servings per Recipe: 8, Calories: 101, Fat: 1g, Cholesterol: 0mg, Sodium: 674mg, Total Carbs: 21g, Dietary Fiber: 5g, Protein: 5g.
If you want some extra kick in your salsa, add some diced jalapeno or banana peppers. For a more colorful salsa, add some red and yellow peppers in place of the green. You can mix up the beans you use too, some people like to use half a can of black beans and half a can of garbanzo beans. Sour cream on the side helps cool the spice heat if you get the salsa a tad hot.
The colors in this salsa make it appealing, even as temperatures rise. A few scoops on a nacho chip will keep you going for a bit, and then you can come back for a little more. You won’t feel weighted down and overstuffed!
Noel Lizotte is breaking free of corporate stress with convenience cooking! This recipe is taken from her cookbook Apron Free Cooking which are available on the website www.apronfreecooking.com. She also writes a monthly column at www.culinary.net.