Saturday, August 10, 2013

Sarah's Bean Salsa

We are going to a BBQ at a friend's house this afternoon and everyone is bringing something to pass. My sister, Sarah, makes the BEST bean salsa in the world, so I got the recipe from her a couple of months ago (Thanks, Sarah!)  and have been making it for get-togethers ever since, including the one we are going to  today. This salsa gets better and better the longer it marinates in the refrigerator, so I made it yesterday. It will be perfect this afternoon when we go to the BBQ!

Sarah's Bean Salsa


1 15oz can organic pinto beans
1 15oz can organic black eyed peas (or sub any other white bean - I used great northern beans)
1 15 oz can organic sweet corn
5-6 stalks organic celery
1 small organic red onion
1 organic orange bell pepper
1 cubanelle pepper (sweet pepper)
1/2 cup apple cider vinegar
1/2 cup canola oil
1/2 cup sugar
1/2 tsp salt
1/2 tsp pepper

1.Drain the beans and corn and combine in a large mixing bowl

2.Dice all vegetables and combine with beans and corn

  3. Chill until you are ready to add the liquid 

4. In a small pot bring the oil, vinegar, sugar, salt and pepper to a boil  

5. Once the mixture starts to boil, simmer 3-5 mins or until all the sugar has mixed in with the oil and vinegar.  Let cool. 

6. Add the liquid mixture to the veggies, beans and corn

  7. Allow the salsa to sit and marinate for at least 4 hours  (I usually do it overnight because the longer it sits, the more flavorful the salsa)

8. Before serving, strain the salsa or dish out into your serving bowl with a slotted spoon. Serve with multigrain tortilla chips.

What are the nutritional benefits of this salsa? The beans in this salsa are an excellent source of protein and fiber and are high is B vitamins thiamin, riboflavin and niacin. Corn provides some fiber and vitamin C, folate and thiamin, as well as minerals phosphorous and magnesium. Celery provides fiber as well as vitamin K and folate. Red onions are rich in quercetin, a type of antioxidant, as well as vitamins and minerals, including vitamins C, K, folate, thiamin, and minerals calcium, magnesium, potassium and manganese. Bell peppers are one of the richest food sources of vitamins A and C.

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