3
3 ratings

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.

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.

Nutritional Facts
Servings6
Calories Per Serving98
Total Fat0.8g1.3%
Sugar2gN/A
Saturated0.1g0.7%
Protein5g11%
Carbs19g6%
Vitamin A20µg2%
Vitamin B60.1mg5.2%
Vitamin C11mg18%
Vitamin E0.9mg4.4%
Vitamin K5µg6%
Calcium32mg3%
Fiber6g26%
Folate (food)61µgN/A
Folate equivalent (total)61µg15%
Iron2mg9%
Magnesium34mg8%
Monounsaturated0.1gN/A
Niacin (B3)1mg5%
Phosphorus102mg15%
Polyunsaturated0.3gN/A
Potassium350mg10%
Riboflavin (B2)0.1mg6%
Sodium217mg9%
Thiamin (B1)0.1mg7.9%
Zinc0.6mg3.8%