Grilled Corn and Black Bean Salsa
Updated: May 4
Smoky grilled corn, earthy black beans, and lots of summer veggies make this simple salsa a wonderful topping for grilled salmon or as a dip with some organic corn chips! I try to always keep fresh, whole food options for my kiddos, and their friends, to snack on after swimming or playing in the creek all day. I love all the whole food goodness in every bite of this salsa, it is a family favorite for sure!
Let's talk macros for a second, we all know that we are supposed to eat a balanced diet of our carbohydrates, proteins and good fats. Well, this salsa hits the nail on the head with all three! Black beans are loaded with protein with over 15 grams per cup! Let's talk good fats, avocados wrote the book on that and are bursting with monounsaturated fat, which is the good fat you want to have in your whole food diet as it helps to support healthy cholesterol! Carbs, we love them, we hate them, and they are essential since our bodies run on glucose for the most part. So eating good sources of carbohydrates, like whole kernel organic corn (low glycemic) is going to give us the energy we need to swim, exercise, play the piano, and more!
Why Organic vs. Conventional Corn
Corn, it's everywhere, it's added to processed foods such as soups to yogurts, and is refined into high fructose corn syrup (HFCS) that is present in almost every single processed food item on your grocers shelves. Did you know that a majority of the corn products you are consuming are derived from either hybridized or genetically modified (GM) corn, and many of these are grown conventionally treated with toxic chemicals like glyphosate (RoundUp.)
Across the globe, over 80% of all the GMO crops that are cultivated have been modified against herbicides such as RoundUp. This means that the crops have had their DNA altered so that they are resistant against chemicals like RoundUp allowing for these toxic chemicals to be sprayed on the crops, killing other plants and pests without harming the crop itself. The problem with chemicals like glyphosate is that they are now part of the food you eat, and have given rise to "superbugs" and "superweeds" that have become resistant to it and can now only be killed with chemicals that are even more toxic like 2,4-dichlorophenoxyacetic acid (2,4-D, an ingredient in Agent Orange) shown to correlate with thyroid disorders, hormonal disorders, decreased fertility, birth defects, and cancer .
In recent studies, there have been indications of the negative impact GMO foods are having when consumed. These foods are showing that they may have toxicity on organs, organ systems, and immune health . Consuming foods that have been genetically modified exposes you to a slurry of toxic chemicals, like glyphosate, that has been shown to be carcinogenic .
Common GMO Foods
The most common GM foods you find in America consist of, but are not limited to canola, corn, soy, and sugar beet (white sugar). These foods are found in almost every single processed food found on your grocers shelves and freezer section. Not only are these foods highly inflammatory and should be avoided, but they have been so heavily refined that they lack nutrients as well..
So grab a bag of roasted organic corn and let's get cooking!
Grilled Corn and Black Bean Salsa Ingredients
1 can Black Beans, drained and rinsed
1/2 cup Fresh Lime Juice
1/4 cup EVOO or Avocado Oil
1 Clove Garlic, finely minced
4-5 Ears Organic Corn, steamed, roasted or grilled
1/2 cup Red Onion, finely diced
1 cup Fresh Tomato, finely diced
1 cup Roasted Red Pepper, finely diced
1 Jalapeno, finely diced (opt)
1 Hass Avocado, diced
1 tsp Fine Sea Salt or Pink Salt
1 tsp Ground Black pepper
How to Make Grilled Corn and Black Bean Salsa
1. If you are going to grill your ears of corn, follow my directions here. Otherwise you can steam or oven roast the corn to your preferred doneness.
Cool the corn to room temperature before preparing the salsa.
2. As you wait for the corn to cool, drain and rinse the black beans adding them to a large bowl.
3. Dice the onion, roasted pepper, jalapeño, tomato and avocado and add them to the bowl with the black beans.
4. Once the ears of corn have cooled, using a chefs knife, or your favorite sharp knife, run the blade along the cob slicing the kernels away from it. Repeat on all four sides.
5. Transfer the corn to the bowl with the bean and add the lime juice, EVOO, garlic, salt and pepper giving it a good stir.
Q: Can this corn salsa be made ahead of time?
A: Yes! It's a hearty salsa and holds up really well! If I have a super busy schedule I will make it the day before and keep it in the refrigerator until I'm ready to serve it!
Q: Can I use roasted bagged frozen corn for this recipe?
A: Yes! I love shortcuts and use them all the time! You won't get the same smoky flavor as you would if grill the corn, but hey, frozen is the next best thing!
Q: How long will this bean salsa last?
A: It doesn't last that long in my house, but I would keep it in an airtight container in the fridge and try to use it within 3-4 days.
If you like this recipe, check these out!
Roasted Tomatillo Salsa: Bursting with tangy tomatillos, tart lime, smoky ancho chili's, and lots of earthy cilantro for an unbeatable flavor and taste. It is super simple to make and goes with everything from eggs at breakfast, organic corn chips for a snack, and of course tacos for dinner.
Strawberry Mango Salsa: This fresh and bright amazing salsa is terrific all on its own and pairs great with steak, chicken & seafood plus it is Paleo, Whole30 and AIP friendly!
Easy Mexican Street Corn: Tender roasted corn in a creamy dreamy chili lime sauce dancing with earthy Mexican cotija...yep, this is pretty much side dish perfection or the appetizer your dreams!
I hope you enjoy this as much as my family does. - Amy