Corny Bean Dip

Staff Writer
Corny Bean Dip
Corny Bean Dip
Kath Younger

Corny Bean Dip

This dip is very versatile. Seasoned with Southwestern seasoning, lime juice, and salt, it can be used as a salsa with tortilla chips or as a topper for salads — even cook it into rice!

See all salsa recipes.

6
Servings
98
Calories Per Serving
Deliver Ingredients
Makes
3 cups

Ingredients

  • 7 1/2 Ounces canned corn, drained
  • One 15-ounce can black beans, drained
  • 1 large tomato, chopped
  • 1 jalapeño, seeded and chopped
  • 1 Teaspoon Southwestern seasoning or a blend of cumin, cayenne, and chili powder in equal parts
  • Juice of 1/2 lime
  • 1/8 Teaspoon kosher salt, or to taste

Directions

Mix the first 4 ingredients together in a bowl and toss together. Toss with the Southwestern seasoning, lime juice, and salt. Chill in the refrigerator for maximum flavor. Serve with chips, in tacos, or on salads.

Corn Shopping Tip

Look for vegetables that are firm and bright in color – avoid those that are wilted or have wrinkled skins, which are signs of age.

Corn Cooking Tip

Vegetable should typically be cooked as quickly as possible, as they can become bland and mushy, and lose vitamins and minerals.

Nutritional Facts

Total Fat
0.8g
1.3%
Sugar
2g
N/A
Saturated Fat
0.1g
0.7%
Protein
5g
11%
Carbs
19g
6%
Vitamin A
20µg
2%
Vitamin B6
0.1mg
5.2%
Vitamin C
11mg
18%
Vitamin E
0.9mg
4.4%
Vitamin K
5µg
6%
Calcium
32mg
3%
Fiber
6g
26%
Folate (food)
61µg
N/A
Folate equivalent (total)
61µg
15%
Iron
2mg
9%
Magnesium
34mg
8%
Monounsaturated
0.1g
N/A
Niacin (B3)
1mg
5%
Phosphorus
102mg
15%
Polyunsaturated
0.3g
N/A
Potassium
350mg
10%
Riboflavin (B2)
0.1mg
6%
Sodium
217mg
9%
Thiamin (B1)
0.1mg
7.9%
Zinc
0.6mg
3.8%

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