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Extension > Family > Live Healthy, Live Well > Healthy Bodies > Eat Smart > The Recipe Box > Farmers Market Salsa

The Recipe Box

cutting board with veggies

Farmers Market Salsa

Turn fresh tomatoes, onions, and peppers and canned beans and corn into this delicious salsa. It's a great use for farmers market produce!

Number of Servings: 8
Serving Size: 1/2 cup

Ingredients

1/2 cup fresh corn, cooked or frozen

1 - 15 ounce can black beans, drained and rinsed

1 cup fresh tomatoes, diced

1/2 cup onion, diced

1/2 cup green pepper, diced

2 tablespoons lime juice

2 cloves garlic, finely chopped

1/2 cup picante sauce or jarred salsa

Directions

Time needed: 20 minutes preparation

  1. Combine all ingredients in a large bowl. Chill until serving time.
  2. Drain before serving.
  3. Serve with low fat baked tortilla chips or fresh vegetables.

Nutritional Information

Calories 60
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 65 mg
Total Carbohydrate: 14 g
Dietary Fiber: 2 g

Tips and Variations

Make cooked black beans from scratch to save money. Follow the instructions for the quick hot soak or overnight soak method found on Preparing Dry Beans and Whole Dry Peas.

To decrease the sodium, look for low-sodium or no-sodium black beans

Older children can help by washing and chopping vegetables.

Salsa will become juicy after sitting for a while. This is normal.

Source

This recipe was developed by University of Minnesota Extension Center for Family Development staff.

Related Resources

Preparing Dry Beans and Whole Dry Peas (337 K PDF) — Save money and time by preparing your own dried beans and peas.

Slicing, Chopping, Dicing, or Mincing Bell Peppers (149 K PDF) — Learn how to right way to prepare bell peppers.

Pico de Gallo — Mix up your own batch of fresh salsa and you'll never buy store-bought again! The serving combinations are endless.

Refried Beans — Make a big batch of homemade refried beans. It may take more time than opening a can, but it can help you save money at the grocery story.

Tomatoes and Salsa — Explore lots of different methods and recipes for preserving tomatoes.

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