fresh salsa

Tía Joyce’s Fresh Corn Salsa

Last updated: May 2022

So many of us, whether we have diabetes or not, struggle to get the recommended number of daily vegetables. Vegetables offer us a lot, including fiber, vitamins, minerals, and more. These things are important for our bodies to work well. 

Additionally, most veggies are pretty easy on the blood sugars, too. This recipe packs a fiber punch (around 2 grams per serving) and is less than 15 grams of carbohydrate per serving. You can eat this salsa the traditional way or lower your sodium intake by scooping it with fresh green pepper slices!

This recipe makes a pretty big batch, so cut the recipe in half or take it to your next family get-together.

Makes 20 servings
Serving Size: ½ cup
Prep Time: 15 minutes
Set Time: 12 hours before serving

Ingredients for Tía Joyce's fresh corn salsa

Salsa

  • 4 ears of fresh corn, cut off the cob
  • 1 jalapeño chopped
  • 1 tbsp olive oil
  • 1 can (15oz) low sodium black beans, rinsed and drained
  • ¾ cup cherry tomatoes, quartered
  • 5 green onions, chopped
  • ½ large red onion, diced

Dressing

  • Prep 1 package of dried Italian dressing mix, use only ¾ cup
  • 4-5 tbsp cilantro, washed and chopped
  • 1 tsp hot sauce
  • 1 tsp cumin
  • 4 tsp minced garlic
  • ½ lime, juiced

Directions for Tía Joyce's fresh corn salsa

  1. Heat skillet with olive oil to medium-high heat.
  2. Cut corn off the cob. Add to skillet along with chopped jalapeño and cook for 5-10 minutes until corn is slightly browned.
  3. Scrape corn and jalapeño mixture into a mixing bowl. Add beans, tomatoes, and green and red onions. Stir to combine.
  4. Starting with ¾ cup of the prepared Italian dressing mix, add cilantro, lime juice, hot sauce, garlic and cumin. Mix together well and pour over vegetable and bean mixture. Stir to combine.
  5. Cover and let sit overnight, for about 12 hours.
  6. Stir before serving.

Scroll down to see the nutrition facts for this recipe!

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Nutrition facts

Per Serving

  • calories: 52.6
  • carbohydrate: 11.3g
  • cholesterol: 0mg
  • fat: 0.3g
  • fiber: 2g
  • potassium: 139mg
  • protein: 2g
  • sodium: 878mg
  • sugar: 4g
Photograph by Megan Munoz. All rights reserved. Used with permission.

Disclaimer: Type2Diabetes.com does not provide any express or implied warrant toward the content or outcome of any recipe.


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