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Three-Bean Salsa Recipe
Three-Bean Salsa Recipe photo by Taste of Home

Three-Bean Salsa Recipe

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Here’s an easy recipe for fabulous, chunky salsa. “It’s fast, fresh, low in fat and high in fiber,“ shares Regina Gutierrez. To keep calories down, she serves it with baked or low-fat tortilla chips at home in San Antonio, Texas.
TOTAL TIME: Prep: 25 min. + chilling
MAKES:32 servings
TOTAL TIME: Prep: 25 min. + chilling
MAKES: 32 servings

Ingredients

  • 1 can (16 ounces) kidney beans, rinsed and drained
  • 1 can (15-1/4 ounces) whole kernel corn, drained
  • 1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
  • 1 can (15 ounces) black beans, rinsed and drained
  • 2 cups chopped fresh tomatoes
  • 2 to 3 jalapeno peppers, seeded and chopped
  • 1/4 cup chopped green onions
  • 1/4 cup lime juice
  • 2 tablespoons minced fresh cilantro
  • 2 teaspoons ground cumin
  • 1 teaspoon salt
  • 1/4 teaspoon pepper
  • Tortilla chips

Nutritional Facts

1/4 cup (calculated without chips) equals 97 calories, 1 g fat (trace saturated fat), 0 cholesterol, 354 mg sodium, 17 g carbohydrate, 4 g fiber, 5 g protein. Diabetic Exchange: 1 starch.

Directions

  1. In a large bowl, combine the first 12 ingredients; toss to coat. Chill for at least 30 minutes before serving. Serve with tortilla chips. Refrigerate leftovers. Yield: 8 cups.
Editor's Note: Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.
Originally published as Three-Bean Salsa in Simple & Delicious March/April 2006, p26

Nutritional Facts

1/4 cup (calculated without chips) equals 97 calories, 1 g fat (trace saturated fat), 0 cholesterol, 354 mg sodium, 17 g carbohydrate, 4 g fiber, 5 g protein. Diabetic Exchange: 1 starch.

Enjoy this recipe with a sweet red wine.

Reviews for Three-Bean Salsa(1)

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Reviewed Sep. 11, 2013

This is def a great, long lasting salsa! It was very flavorful and it is great for parties or just sharing with friends. Not too spicy and not too mild. I added a bit more cilantro than was called for. This is one of my favorite recipes and I will make it again.

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