Gluten-Free Corn, Mango and Black Bean Salsa
Here's a cool dish for a hot day - and could it be easier or healthier?
This recipe keeps you from turning on your oven yet it's loaded with protein and fiber. No mango? Try using a firm, ripe peach instead. Can’t tolerate corn? Try substituting edamame (if you can eat soy). Pair this salsa with lettuce and tomatoes and boost it with cold, grilled chicken for lunch or a light supper. Serve with homemade tortillas.
MAKES 6 TO 7 CUPS.
2-3 ears corn, cut corn off the cob
1 medium-size mango, cut into small dice
1½ cups black beans, cooked or canned, rinsed and drained
½ small red onion, minced
1 small red bell pepper, seeded and minced
1-3 small jalapeño peppers, minced
2 tablespoons lime juice
¼-½ bunch fresh cilantro, minced
Salt and pepper, to taste
1. Mix all the ingredients together until well blended. Adjust the seasoning with salt and pepper, to taste.
2. Cover and refrigerate for at least 1 hour before serving.
Each cup contains 113 calories, 1g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 207mg sodium, 24g carbohydrate, 6g fiber, 5g protein
Recipe reprinted with permission from Kitchen on Fire! by Olivier Said and Chef Mike C. Courtesy of DaCapo Lifelong Books.