Summer corn season is here! Using fresh corn instead of canned or frozen corn in this salsa recipe will create a nice crunch alongside bell pepper and black beans.

Did you know that corn is a starchy vegetable? Like peas or white potatoes, corn contains a bit more sugar than other vegetables. It also has good-for-you nutrients, such as fiber and protein, so there is no need to avoid corn completely. Create balance by eating starchy vegetables a few days a week and enjoying non-starchy vegetables such as lettuce, broccoli, carrots, or celery more often.

Enjoy this salsa as a flavorful topping for tacos, baked fish or salads.

Fresh Corn Salsa


One 15-ounce can of no salt added black beans

2 medium ears of corn

1 red bell pepper, washed

½ small red onion, outer covering removed

1 lime

2 tablespoons olive oil

¼ teaspoon of garlic powder

1/8 teaspoon salt

¼ teaspoon ground black pepper

1/8 teaspoon ground cayenne pepper (optional)


1. In a large strainer, rinse and drain the black beans. Transfer the beans to a large bowl.

2. Remove the outer green husk from the corn. Cut the kernels off of the cob. Add the kernels to the beans.

3. Next, remove the stem and seeds from the pepper. Cut into small pieces that are similar in size to the beans and corn. Add to the bowl.

4. Dice the onion into bite size pieces and add it to the bowl.

5. Cut the lime in half and add all of the juice from the lime into the bowl.

6. Finally, add the olive oil, garlic powder, salt, pepper, and cayenne (if using) to the bowl. Stir thoroughly with a spoon to combine all ingredients.