Black Bean, Wheat Germ, and Mango Salsa

Staff Writer
Black Bean, Wheat Germ, and Mango Salsa
Black Bean, Wheat Germ, and Mango Salsa
Kretschmer

Black Bean, Wheat Germ, and Mango Salsa

If you’re looking for a healthy dip to go with your baked chips, try this satisfying salsa with all its Southwestern flavors. The wheat germ boosts the vitamins and minerals and gives it a nutty flavor. Recipe courtesy of Kretschmer Wheat Germ.

6
Servings
190
Calories Per Serving
Deliver Ingredients
Makes
3½ cups

Ingredients

  • 1 15½-ounce can low-sodium black beans, drained and rinsed
  • 1 Cup frozen corn, thawed
  • 1 avocado, peeled and diced
  • 1 mango, peeled and diced
  • 1 green onion, finely chopped
  • ½ jalapeno pepper, deseeded and finely chopped
  • 3 Tablespoons toasted wheat germ, such as Kretschmer Original
  • 4 Tablespoons lime juice
  • 1 Teaspoon lime zest
  • ¼ Teaspoon salt
  • ½ Cup finely chopped cilantro
  • Baked corn tortilla chips, for serving

Directions

Mix the beans, corn, avocado, mango, onions, jalapeños, wheat germ, lime juice, zest, salt, and cilantro in a large bowl to combine. Refrigerate for 30 minutes to allow the flavors to blend. Serve with baked corn tortilla chips.

Black Bean Shopping Tip

Legumes are high in a number of nutrients, especially protein and fiber – filling you up with relatively few calories.

Black Bean Cooking Tip

Beans are done when they can be easily mashed with a fork – make sure to test a few in case they have not cooked evenly.

Nutritional Facts

Total Fat
6g
9%
Sugar
9g
N/A
Saturated Fat
0.9g
4.3%
Protein
7g
13%
Carbs
32g
11%
Vitamin A
41µg
5%
Vitamin B6
0.2mg
12.4%
Vitamin C
33mg
55%
Vitamin E
2mg
9%
Vitamin K
21µg
26%
Calcium
55mg
5%
Fiber
9g
36%
Folate (food)
109µg
N/A
Folate equivalent (total)
117µg
29%
Folic acid
5µg
N/A
Iron
3mg
18%
Magnesium
48mg
12%
Monounsaturated
3g
N/A
Niacin (B3)
2mg
11%
Phosphorus
126mg
18%
Polyunsaturated
0.9g
N/A
Potassium
564mg
16%
Riboflavin (B2)
0.2mg
11.7%
Sodium
242mg
10%
Thiamin (B1)
0.2mg
15.5%
Zinc
0.8mg
5.3%

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