Sunday, October 5, 2014

Black Bean and Corn Salsa #SundaySupper Unprocessed

I feel so grateful that I can truly say that I love my job as a teacher. Not only do I get to spend my days amongst positive, supportive people, fun (albeit sometimes challenging) toddlers and three groups of Lower Elementary students who are always hungry for a snack - even though they have to make it themselves in my Home Ec class! Our projects these days have all been about using what you have, where you are - keeping costs and fuss to a minimum while maximizing nutrition and flavour. Over the last month a few new tastes made it on to the kids' radar, but by far my (and my coworkers') favourite was this fresh Black Bean and Corn Salsa.

I was originally inspired to make this tangy, veggie-heavy dip by the bounty of local corn leftover from a school "Corn Roast" fundraising dinner. Since our garden at the time was still churning out tomatoes and peppers by the bucketload, it was a natural application for me, since aside from the onion, black beans and limes, there was nothing to buy (apart from a bag of corn tortilla chips for serving - I knew the kids would not take as kindly to topping cucumber rounds or simply using a spoon like I did). A batch of this salsa was decimated by each class of 10 (plus myself and my assistant), but under normal circumstances it would last a good week or so in the fridge too. I know I made another batch later on that my mom and I enjoyed mixing into pasta or rice, rolling into tortillas and (in the case of mom) mixing into taco-spiced ground beef for a quick weeknight dinner.

Black Bean and Corn Salsa

Using the "Kitchen Test" by Andrew Wilder of Eating Rules as our guidebook this week, the #SundaySupper group is embracing an unprocessed lifestyle today. The kitchen test breaks down like this:

Unprocessed food is any food that could be made by a person with reasonable skill in a home kitchen with whole-food ingredients.

So, basically, we're cooking like we should have been all these years - fresh and nutritious, and better tasting for it too! Our host this week is the Foodie Stuntman himself, DB. Thanks!

Alluring Appetizers and Stunning Sides

Enticing Entre├ęs

Decadent Desserts
Sunday Supper Movement
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Black Bean and Corn Salsa
Serves 6
1 ½ cups corn kernels, thawed if frozen
1 cup no-salt-added black beans, drained and rinsed well
1 red bell pepper, diced
¼ large red onion, diced
2 plum tomatoes, diced
2 tbsp torn or minced cilantro
½ tsp garlic powder
¼ tsp cumin
¼ tsp paprika
¼ tsp black pepper
¼ tsp salt
1 tbsp fresh lime juice
  1. Combine all the ingredients in a serving bowl and fold together gently with a spatula.
  2. You can serve this immediately, but I like it better after sitting at room temperature (covered) for an hour or so for the flavours to blend. 
  3. Cover leftovers with plastic wrap and store in the fridge.
Amount Per Serving
Calories: 81.9
Total Fat: 0.6 g
Cholesterol: 0.0 mg
Sodium: 11.6 mg
Total Carbs: 16.5 g
Dietary Fiber: 4.1 g
Protein: 4.0 g