This corn, black bean and avocado salsa is the perfect accompaniment to tacos or tortilla chips. Grilling the corn gives the dip the perfect smoky flavor.

Yield: 3½ cups



Difficulty Rating: Easy

Nutritional Highlights: One-fifth of a medium avocado has only 50 calories yet nearly 20 vitamins and minerals. Black beans are rich in protein, cholesterol-lowering fiber, potassium and antioxidants.

Recipe Created By:
Recipe From: Illinois Farm Bureau Partners

Ingredients

  • 4 ears sweet corn, husks removed
  • 1 tablespoon canola oil
  • 1 large, ripe avocado, cut into ½-inch slices,
  • 1 can (15 ounces) black beans, drained
  • 2 fresh tomatoes, diced
  • ½ cup red onion, minced
  • ¼ cup fresh cilantro, chopped
  • 1-2 serrano peppers, seeded and minced
  • 2 cloves garlic, minced
  • juice from 2 limes
  • ½ teaspoon chili powder*
  • salt and pepper

*To ensure this salsa is gluten free, use chili powder that does not contain MSG or wheat. McCormick brand chili powder is GF, according to the manufacturer.

 
 

Tips & Notes

• The lime juice helps prevent the avocado from browning.

• Slash the sodium (salt) up to 45% in the black beans by draining and rinsing thoroughly before using.

 
 

Instructions

  1. Heat the grill to medium-high heat. Brush the corn ears with the oil and place on the grill rack directly over the heat. Cook, turning often, until tender and lightly bronzed, 8 to 10 minutes. Let cool.
  2. In a bowl, mash the avocado, and add the beans, tomatoes, onion, cilantro, peppers, garlic, lime juice, chili powder, and salt and pepper to taste. Cut off the kernels from the corn cobs and add to the mixture. Stir to mix well.
  3. Chill salsa if desired, or serve immediately with tortilla chips.
Recipe From: Farm Flavor - www.farmflavor.com
http://farmflavor.com/grilled-corn-black-bean-avocado-salsa/
 

Leave a Comment:

Your email address will not be published.
* Required fields

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

By submitting this form, you accept the Mollom privacy policy.

Comments

  1. Ashley J @ EarthlyAshley says:

    Came across this recipe through What’s cooking Wednesday and this looks absolutely delicious! I really can’t wait to try this, AND I can’t wait to look at more of your recipes! I just created my own blog, which is all about living a healthier and greener life. A big part of what I want to do is to buy local produce and cook seasonally. I know I’ll be coming back to check out more recipes!

    ~*Ashley
    http://earthlyashley.blogspot.com/

    • Jessy Yancey says:

      Thanks, Ashley! I’m glad you found our recipes, and I’m going to check out your blog right now!

      Jessy Yancey
      editor, Farm Flavor

  2. melany says:

    Please don’t recommend people use Canola Oil…it is a GMO created product from rapeseed oil, and is not healthy. Thanks.

    • Jessy Yancey says:

      Hi Melany,

      Thanks for your concern. According to many respectable health sources such as the Mayo Clinic, the canola plant was originally developed by natural crossbreeding from the rapeseed plant, but canola oil is produced from canola plants, not rapeseed plants. In fact, canola oil is very low in saturated fat and has a very high proportion of monounsaturated fat, so it’s a healthy and safe choice when it comes to oils. (Source: http://www.mayoclinic.com/health/canola-oil/AN01281)

      However, you may substitute a variety of other oils for the grilled corn in this recipe. Olive oil would have a bit milder flavor but would be fine for this recipe, and any vegetable oils that you regularly use –- safflower, sunflower, peanut, cottonseed — would also be good substitutes.

      Thank you for your comment! We appreciate any and all feedback on our recipes.

      Best,
      Jessy Yancey
      editor, Farm Flavor

  3. Pregnancy Cravings for Farmers Market Recipes | Farm Flavor says:

    [...] Corn - Grilled Corn, Black Bean and Avocado Salsa [...]