Monday, March 5, 2012

My favorite Plant Strong Snack/Fast Meal - Southwestern Bean and Corn Salsa

OK, so today's post is not even a recipe and this is something I think anyone who has been plant-based has already done a million different ways before.  Heck, you may do this all the time already even if you aren't.  Noneless, I figured some of my non plant-based friends might be interested in knowing what some of my favorite "fast food" meals are when I'm really hungry and in need of something filling, FAST!  This meal is incredibly high in fiber and will stick to your ribs, keeping you satisfied for several hours.

Southwestern Bean and Corn Salsa

Ingredients:

1 15 oz. can black beans, drained and rinsed (no salt added) or 1 1/2 cups cooked black beans
1 15.25 oz. can corn, drained and rinsed (no salt added)
1 7 oz. can chopped green chiles NOT drained, medium, hot, or mild
1/8 tsp cumin
1/8 tsp onion powder
1/8 tsp garlic powder

Throw ingredients together and serve it by itself or with baked tortilla chips, on a bed of lettuce, or wrapped in a whole wheat tortilla.  Voila! Sometimes I use Mrs. Dash fiesta lime seasoning instead of the seasoning or in addition to it.  Go crazy, add tomatoes if you have 'em and have the time, add jalapenos, cilantro, whatever strikes your fancy.  As my taste buds are more sensitive to salt these days I find no need to add any salt.  There is plenty of salt in the green chiles.  Just be sure to use no salt added beans.  Not doing so will make this a high sodium dish, even with beans labeled reduced sodium.




Amount Per Serving, 1 cup (3.5 servings in recipe)
  Calories 133.9
  Total Fat 1.5 g
     Saturated Fat 0.0 g
     Polyunsaturated Fat 0.0 g
     Monounsaturated Fat 0.0 g
  Cholesterol 0.0 mg
  Sodium 14.7 mg
  Potassium 383.3 mg
  Total Carbohydrate 23.8 g
     Dietary Fiber 7.4 g <-------- KA-POW!
     Sugars 5.9 g
  Protein 6.6 g

Cost Analysis:
1 can corn $.80
1 can black beans $.80
1 7 oz. can green chiles $.80
tortilla/chips/lettuce or other flavor conveyor =$1
------------------------------------
$3.40 for the whole thing! (makes at least two as a meal so $1.70 a meal)

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2 Comments:

Blogger Claire said...

Yum! I've never tried black beans- are they very different to any other beans?.. I love your cost and nutritional analysis too- very useful! Thanks

March 5, 2012 at 4:54 PM  
Blogger Carole said...

Nice post. You might like to look at how I do cheese snacks. http://caroleschatter.blogspot.co.nz/2012/03/cheese-and-crackers.html

March 6, 2012 at 3:55 PM  

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