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The corn’s ripe, so are tomatoes, onions and peppers – let’s make Black Bean Salsa


Black Bean and Corn Salsa

Black Bean and Corn Salsa


Meals eaten by ancient Israelites from 1000 years BC to the time of the Romans fell into 2 categories: daily and festive meals. Today we’re talking about the daily meals eaten.

The daily diet of the ordinary ancient Israelite was mainly one of bread, cooked grains and legumes, like lentils and beans. Agricultural workers comprised the largest part of the population. Bread was eaten with every meal. Vegetables were eaten less frequently but were an important part of the daily diet. Most food was eaten fresh and in season, and fruits and vegetables had to be eaten as soon as they were ripe since there was no means of keeping them refrigerated unless they were dried for later use. For instance, they drank goat and sheep’s milk mainly in the spring and summer.

I can’t help but feel the Israelites ate a version of this, without tomatoes and corn. Certainly cilantro, onions and chick peas would have been included. This is adapted from a recipe shared by Primary Health Solutions when I did a healthy cooking demo for them. Go to taste on ingredients here. More or less of any one thing is OK.

Also a nice dish for the Assumption on Friday if you happen to abstain from meat: delicious stuffed into a pita half!

Mix together:

2 cans corn, drained or equivalent fresh corn, cut from cob and microwaved a minute or two. (I use fresh corn – at least 3 cups)

3 cans beans, drained, rinsed and drained (I like black beans, red beans and chick peas but you can use all black)

2 bell peppers, chopped

1 bunch green onions, chopped, white and green part

4 nice tomatoes, chopped

1 large clove garlic, minced

1 generous teaspoon cumin – also optional but good

1 bunch Cilantro (opt)

Enough Italian dressing to season: start with a generous cup and go from there. I like the zesty Italian dressing.

Salt and pepper to taste

Why this recipe is good for you:

·      Corn – with fiber and folate, Fiber helps keep digestive system healthy and folate helps protect growing fetus against birth defects.

·      Beans – fiber, protein. Protein helps our bodies repair and make new cells.

·      Peppers – vitamins A and C, fiber. Good for our eyes, and immune system.

·      Tomatoes – with its large amount of potassium and anti-oxidants, this veggie is good for our muscles and blood pressure.

·      Cilantro – loaded with calcium for our bones, fiber and iron which helps deliver oxygen to our cells.

·      Onions – good for the heart.DSCN5400Rachelle Bedard, Registered Dietician with Primary Health Solutions, with her wonderful, healthy salsa

Permanent link to this article: http://abouteating.com/the-corns-ripe-so-are-tomatoes-onions-and-peppers-lets-make-black-bean-salsa/

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