Your Stuff (0) & MENU PLANNER:

Avocado and Black Bean Salsa

SAVE THIS RECIPE SAVED! REMOVE THIS RECIPE ADD TO MEAL PLAN

Kids love chips and dip. This is a great salsa we adapted from a "Coastal Living". Our preschool curriculum students learn to make this this dip in their avocado lesson. We renamed the recipe"ABC Dip"(for avocado, beans and corn!) It can be served with tortilla chips or it can also be served as a vegetarian entree with a side of rice and veggies. If preparing ahead, combine all ingredients and refrigerate. The avocado can be added just before serving. It’s true that avocados are high in fat, but it turns out that the fat in avocado is monounsaturated fat, the kind that actually lowers cholesterol. Studies have shown that daily consumption of avocado can significantly reduce LDL cholesterol (the “bad cholesterol”) and increase HDL (or “good cholesterol”). Because avocado is high in fat, it’s also high in calories, so consumption should be limited to about 2 or 3 tablespoons a day. However, when compared to other creamy spreads like butter or cream cheese, avocados are still lower in calories with more health benefits. Try a slice or smear of avocado on a bagel or sandwich instead or cream cheese or mayonnaise. Avocado is also a great first food for babies which can be mashed and fed to infants without cooking.

This dish can be prepared without cilantro for those who don’t enjoy it. It is believed that for some people distaste of cilantro can actually be a genetic trait. Those who don’t like it often describe the taste of cilantro as “soapy”, probably because of the presence of fat molecules called aldehydes that are also present in soaps. Some researchers suggest that even those who dislike cilantro can change their aversion with repeated exposures. Of note, crushing cilantro may change the aldehydes and lessen the unpleasant soapy smell for those who don’t like it.

Ingredients

Food
Amt
Units
Prep
Notes
15 ounce can black beans, drained and rinsed well
black beans
15 ounce can
drained and rinsed well
1 cup corn, frozen or fresh kernels
corn
1
cup
frozen or fresh kernels
14 ounce can tomatoes (fire roasted), with juice
tomatoes (fire roasted)
14 ounce can
with juice
2 cloves garlic, minced or pressed
garlic
2
cloves
minced or pressed
¼ cup cilantro, chopped
cilantro
¼
cup
chopped
3 tablespoons lime juice
lime juice
3
tablespoons
¼ cup onion, chopped (red or yellow)
onion
¼
cup
chopped
red or yellow
1 teaspoon cumin, ground
cumin
1
teaspoon
ground
½ teaspoon chipotle peppers, minced (canned in adobo sauce)
chipotle peppers
½
teaspoon
minced
canned in adobo sauce
½ teaspoon kosher salt
kosher salt
½
teaspoon
2 avocados, diced
avocados
2
diced

Method

Combine the all the ingredients except the avocado and stir gently. Add avocado and fold until mixed in. Serve with chips or rice.

Prep time
15 min
Cook time
0 minutes
Yields/Serves:
6 servings

Yum Ratings

😫😟😐😀😍 “I like it but I’m not sure about the green smushy stuff.” —Zane, age 8
😫😟😐😀😍 “It’s okay, but I don’t like the green leaves.” —Asa, age 4