Black Bean and Corn Salsa Recipe (2024)

FAQs

What is a good substitute for black beans in salsa? ›

You can use red kidney beans or white kidney beans (cannellini beans). Pinto Beans: Pinto beans are another great option with a creamy texture and mild flavour. They work well in salsa and can be used interchangeably with black beans.

A calorie-restricted diet that includes four weekly servings of protein- and fiber-rich legumes has been proven to aid weight loss more effectively than a diet that doesn't include beans, according to Spanish researchers. And pairing beans with corn can help boost the slimming effect.

So, if you combine any grain (rice, corn, wheat, barley) with any legume (peas, beans, lentils) you get a complete protein. Same with grains and milk, same with seeds or nuts and legumes. That means that a peanut butter (legume) and jelly sandwich on wheat bread (grain) is actually protein rich!

White beans are another great replacement for black beans! They have a creamy texture and come in many different varieties- Navy beans, Great Northern Beans, Cannellini Beans, or Lima Beans.

Pinto Beans

Pinto beans are a great substitute for black beans, especially in Mexican dishes. Pinto beans are slightly creamier than black beans and have a more earthy flavor, but they can still provide a similar protein-rich base for your dishes.

Balance of Flavor

But, you can't just have spicy all the time! Every flavor needs a “ying” to their “yang.” Often, you want something to be able to balance out the heat. The earthy, rich flavor of black beans and the creaminess of pinto beans (the two varieties most synonymous with Mexican food) do just that.

Best beans for people with diabetes

Black beans: These commonly found beans are packed with fiber, protein, and antioxidants. They have a low GI and provide steady energy without causing a rapid increase in blood sugar levels. Black beans also contain essential nutrients like folate, iron, and magnesium.

Full Circle Black Bean Corn Salsa (1 tbsp) contains 3g total carbs, 2g net carbs, 0g fat, 1g protein, and 15 calories.

Canned beans can help you meet your protein needs. For example, 1 cup (171 grams) of canned pinto beans provides 15.4 grams of protein ( 7 ). Furthermore, plant-based diets have been shown to reduce the risk of heart disease, type 2 diabetes, and metabolic syndrome and may also improve brain function ( 8 , 9 , 10 ).

How much protein is in corn salsa? ›

Protein. The addition of black bean sauce to a dish adds 1 g of protein to the total protein count of each serving. Since people generally require more than 45 g of protein, this addition is not substantial. However, the protein count does indicate that black bean sauce contains more than empty calories.

A: Beans are incomplete proteins because they are low in one key amino acid (amino acids are used by the body to build protein) called methionine. Cereal grains — including corn, rice and wheat — are high in methionine yet lack another amino acid found in beans.

Protein. There is little protein in salsa, with only 0.5 grams per serving. As a plant food, the protein content is not a complete protein source.