Who doesn’t love salsa and I am not talking only about the dance ! When you want something light, easy, but packed with flavor… think salsa . Salsa adds loads of flavor, jazzing up just about everything. Eat it with chips or use it to jazz up your everyday chicken or pork dish. My black bean, corn and mango salsa is a hot favorite in our home. I sometimes use diced peaches instead of mango and I find using a manual food processor makes a nice chunky salsa. My kids come home from school and eat it with pita chips … mmm healthy snack. A little while back I tried creating this dish as a taste snack for a low sodium workshop. I ditched the salt and used Mrs Dash( a salt free substitute made with herbs) and the flavor was simply amazing. It tasted better than the salsa with salt. Ever since that succesful experiment I make my salsa low sodium. Big Win for my family who still love it and don’t have a clue that I ditched the salt. The trick to this recipe is using strong flavors like lots of lemon juice and Mrs Dash. I love Mrs Dash and will one day dedicate a post just for her 🙂 I used the garlic herb blend in this recipe but you can use any kind that you like. If you need to, add a little bit of salt and it will still be a low sodium salsa . Ditch the salt and use Mrs Dash. If you would like some tips on shaking the salt habit and creative ways to use less sodium , read my previous post . I also have another great low sodium cauliflower popcorn recipe flavored with Mrs Dash !
Low sodium Black Bean Mango and Corn Salsa
This high fiber salsa bursting with antioxidants and flavor is so delish you will not know that there is no added salt courtesy of Mrs Dash !!
Ingredients
- 4 large tomatoes or 8 small ones
- 1 cup mango chunks
- I red onion
- I/2 cup cilantro
- 1/2 jalopeno pepper ( optional)
- 1 can low sodium black beans
- 1 cup cooked corn
- 1/2 tsp cumin
- 1 tbs Mrs Dash Garlic Herb blend
- 1 lemon
Instructions
- Clean and chop tomatoes or blend coarsely in a food processor.
- Chop onion, jalopeno, cilantro finely and add to the tomatoes.
- Chop mango chunks into small bits and add to the mixture.
- Rinse Black beans and add to mixture.
- Add cooked corn and lemon juice.
- Add Mrs Dash seasoning and cumin and mix well.
- Refrigerate for at least an hour to let the ingredients soak all the flavors.
- Serve with whole wheat pita chips, tortilla chips or multigrain chips for a high fiber treat.
- Home made pita chips
- Cut up wholegrain pita bread into small triangles and bake at 350 degrees for 6-8 minutes till crisp.
Sodium is just 10 mg/serving which makes it a super low sodium dish !!
Read labels ! Very important when you are watching sodium.
Pair the feisty salsa with home-baked pita chips for a lip smacking healthy treat !
Cut up and bake whole grain pita bread at 350 degrees for 6-8 minutes. Dust some olive oil and seasoning on pita before baking if desired.
Hi there! I’m Sunithi, AKA Sue, a registered dietitian with a sweet tooth and a passion for eating healthy (quite a combo) currently working as an independent consultant in the DC Metro area. I’m also a blogger, health nut, nutrition geek who jogs to keep sane :)! I love to revamp recipes and add some ‘Nutrition Bytes’ to them. All my recipes are gluten free! I also blog on natural health and fitness! Visit often and drop me a note if you have any nutrition queries!
Thank you.
Welcome Pam ! I know you will make this one 🙂 have a nice week !
Dont have hypertension yet, but love the idea of using less sodium in food. This salsa is going into my recipe book ! It looks hot ! The chips look good too. Never tried making home made pits chips ! Will give it a shot now ! The NFL if great info ! 10 mg sodium for one serving … wow ! Other salsas are way higher. Thanks for sharing sue! As usual love your posts and recipes !!
Hi there, new visitor to the site and love this recipe . Browsed through the rest as well and sharing this one on FB. Its great to know that you can create a yummy dish without compromising on flavor sans salt ! Thanks
Looks yummy …will deft try it out this weekend having some company over will let u know Sue…enjoy ur recipes girl!:)