Peach and Black Bean Salsa with Chips

Here's a fun twist on salsa that everyone will love at your next summer picnic or barbeque.

Nutrition Facts

Serving Size: 1/3 rounded cup salsa

  • Calories 150
  • Carbohydrate 22 g
  • Protein 4 g
  • Fat 6 g
  • Saturated Fat 1 g
  • Sugars 4 g
  • Dietary Fiber 3 g
  • Cholesterol 0 mg
  • Sodium 180 mg
  • Potassium 200 mg

This Recipe Serves 8

Ingredients

Juice of 1 lime (2 Tbsp)
1 small jalapeno pepper, with some seeds, minced
1/4 tsp sea salt, or to taste
1/4 tsp freshly ground black pepper
1 Tbsp unrefined peanut or flaxseed oil
1 large fresh peach, pitted and finely diced
3 scallions, green and white parts, thinly sliced
1/2 tsp finely chopped fresh oregano leaves
1 (15 oz) can black beans, gently rinsed and drained (1 1/2 cups)
48 blue corn or sweet potato tortilla chips

Instructions

  1. Add the lime juice, jalapeno, salt, and pepper to a medium bowl. Whisk in the oil until well combined. Stir in the peach, scallions and oregano until combined. Stir in the beans and adjust seasoning.
  2. Arrange the tortilla chips on a platter around a bowl of the salsa, and serve at room temperature. Alternatively, serve individual portions of salsa with the chips.

Exchanges/Choices: 1 1/2 Starch, 1 Fat

From The With or Without Meat Cookbook by Jackie Newgent, RDN, CDN

Photo: Peach and Black Bean Salsa with Chips from The With or Without Meat Cookbook. Cameron Whiteman Photography.

How Many Calories?

Calculate the number of calories you should eat each day to maintain your present body weight:

Please select an option before you continue.
Calculate My Calories

I don't do any physical activity other than what I need to do for my usual activities, such as going to work or school, grocery shopping, or doing chores around the house.

I do some moderate exercise every day in addition to doing my usual activities. For example, I walk about 1.5 to 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's moderately active.

I am very active every day in addition to doing my usual activities. For example, I walk more than 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's very active.

How Many Calories?

This number estimates how many calories you should eat per day to keep your body weight where it is now.

If you want to lose weight, you may need fewer calories. You should talk with your health care team for more personalized recommendations, but this calculator can help to get you started.

Calculate My Calories

*Estimates are rounded to the nearest 200 calories. An individual's calorie needs may be higher or lower than these average estimates. Developed from the 2010 US Dietary Guidelines for Americans.

Find More Recipes

Bite into Fresh Summer Meals

This plan is a great example of how you can make balanced choices at your next summer picnic or cookout. Remember – bring a healthy dish to share!

See Meal Plan