Need a quick side that works as a dip, salad, or add-on to just about anything?

This Black Bean & Corn Salsa Dip is simple, filling, and ready in minutes — no cooking, just toss and serve. Corn and black beans make a satisfying base that's high in fiber and plant-based protein and the cherry tomatoes and red onion add freshness and crunch.

It's made with pantry staples and comes together fast — great for last-minute gatherings, meal prep, or keeping in the fridge for when you don't want to think about lunch.

Use it as a dip, throw it on a salad, roll it into a wrap, or spoon it over grilled chicken or fish.

Try it out today!

Ingredients

  • 4 ears of corn about 2 cups of kernels, grilled
  • 1 540 mL can black beans rinsed and drained
  • 1 cup mango diced
  • 1 jalapeno finely diced (seeds removed)
  • ½ cup feta cheese crumbled
  • 1 avocado diced
  • 1 cup cilantro chopped
  • 4 green onions chopped small
  • 1 teaspoon salt
  • ¼ cup olive oil
  • Juice of 2 limes
  • ½ tablespoon tajin seasoning
  • ½ cup panko breadcrumbs

Directions

  1. Before you begin: Grill corn if desired, when using whole ears of corn I used a grill pan over medium- high heat, lightly brushed the corn with olive oil and allowed each side to cook for about 3 minutes, until brown. This can also be done on the barbeque. If you are using frozen corn, defrost it first before adding to a large skillet with 1 tablespoon olive oil over medium-high heat, stir frequently and cook until kernels begin to brown.
  2. Carefully cut the kernels off the corn using a sharp knife.
  3. To a large bowl add corn, black beans, mango, jalapeno, avocado and feta cheese.
  4. Top with cilantro, green onions and season with salt.
  5. Drizzle with olive oil and lime juice.
  6. In a small bowl combine tajin and panko breadcrumbs.
  7. Pour the seasoned crumbs over the top of the dip and toss to combine.
  8. Serve with chips, as a topping on tacos or eat as a salad if desired!

Recipe from Nourished by Nic.

If you're looking for more support with your nutrition, contact one of our Naturopathic Doctor's or Holistic Nutritionist's for more information.