Black Bean Pico De Gallo by @cleanfoodcrush

18 min

4 servings

🍒

450 g

Cherry

🧅

75 g

Green onions

🌿

30 g

Cilantro leaves

🌶️

15 g

Red chili

🌽

300 g

Sweet corn on the cob

🫘

430 g

Black beans

🧄

9 g

Garlic cloves

🍋

45 ml juice

Lime

🫒

15 ml

Extra virgin olive oil

🧂

1.5 g

Sea salt

⚫

Black pepper

  1. Drain
    • Canned black beans

    Drain and rinse the canned black beans thoroughly in a colander.

  2. Quarter
    • Cherry tomatoes
    • Green onions

    Quarter the cherry tomatoes and finely chop the green onions.

  3. Mince
    • Red chili pepper
    • Fresh cilantro

    Seed and mince the red chili pepper, then chop the fresh cilantro.

  4. Cut
    • Sweet corn

    Cut the kernels from both ears of sweet corn. Use the corn raw if it is very tender.

  5. Place
    • Cherry tomatoes
    • Green onions
    • Fresh cilantro

    Place the prepared vegetables, cilantro, corn, and rinsed black beans in the large mixing bowl.

  6. Mince
    • Garlic
    • Fresh lime

    Mince the garlic and squeeze the juice from the fresh lime.

  7. Add
    • Garlic
    • Fresh lime
    • Extra virgin olive oil

    Add the minced garlic, lime juice, and extra virgin olive oil to the bowl.

  8. Season
    • Sea salt

    Season the mixture with sea salt and ground black pepper to taste.

  9. Toss

    Toss gently until evenly combined, then serve immediately or chill before serving.

Black Bean Pico De Gallo by @cleanfoodcrush

18 min

4 servings

🍒

450 g

Cherry

🧅

75 g

Green onions

🌿

30 g

Cilantro leaves

🌶️

15 g

Red chili

🌽

300 g

Sweet corn on the cob

🫘

430 g

Black beans

🧄

9 g

Garlic cloves

🍋

45 ml juice

Lime

🫒

15 ml

Extra virgin olive oil

🧂

1.5 g

Sea salt

⚫

Black pepper

Preparation Steps

  1. Step 1/9

    Drain and rinse the canned black beans thoroughly in a colander.

    🫘Canned black beans
    🧺Colander

  2. Step 2/9

    Quarter the cherry tomatoes and finely chop the green onions.

    🍅Cherry tomatoes
    🧅Green onions
    🔪Chef's knife
    🪵Cutting board

  3. Step 3/9

    Seed and mince the red chili pepper, then chop the fresh cilantro.

    ⚫Red chili pepper
    🌿Fresh cilantro
    🔪Chef's knife
    🪵Cutting board

  4. Step 4/9

    Cut the kernels from both ears of sweet corn. Use the corn raw if it is very tender.

    🌽Sweet corn
    🔪Chef's knife
    🪵Cutting board

  5. Step 5/9

    Place the prepared vegetables, cilantro, corn, and rinsed black beans in the large mixing bowl.

    🍅Cherry tomatoes
    🧅Green onions
    🌿Fresh cilantro
    ⚫Red chili pepper
    🌽Sweet corn
    🫘Canned black beans
    🥣Large mixing bowl

  6. Step 6/9

    Mince the garlic and squeeze the juice from the fresh lime.

    🧄Garlic
    🍋Fresh lime
    🔪Chef's knife
    🪵Cutting board
    🍋Citrus juicer

  7. Step 7/9

    Add the minced garlic, lime juice, and extra virgin olive oil to the bowl.

    🧄Garlic
    🍋Fresh lime
    🫒Extra virgin olive oil
    🥣Large mixing bowl
    🥄Measuring spoon

  8. Step 8/9

    Season the mixture with sea salt and ground black pepper to taste.

    🧂Sea salt
    ⚫Ground black pepper
    🥣Large mixing bowl
    🥄Measuring spoon

  9. Step 9/9

    Toss gently until evenly combined, then serve immediately or chill before serving.

    🥣Large mixing bowl
    🥄Spoon

Composition

Ingredients

Types

Vegetables, Oils, Seasonings

Ingredients

Cherry, Green onions, Cilantro leaves, Red chili, Sweet corn on the cob, Black beans, Garlic cloves, Lime, Extra virgin olive oil, Sea salt, Black pepper

Notes

Cherry (ripe, or grape tomatoes), Cilantro leaves (fresh, a bunch), Red chili (seeded and diced), Black beans (canned, drained and rinsed well), Garlic cloves (fresh, minced, 2-3 cloves), Lime (fresh, juiced), Sea salt (to taste), Black pepper (ground, to taste)

Allergens

to inform

Dietetics

Dietary regimen

Vegan, Vegetarian, Gluten-free, Dairy-free, Egg-free, Nut-free, Plant-based

Calories

210 kcal

Macro nutrients

Protein: 8g, Carbohydrates: 32g, Dietary fiber: 9g, Total fat: 5g, Sugars: 6g

Nutritional Information

Minerals

Potassium: 590mg, Iron: 2.4mg, Calcium: 60mg, Magnesium: 62mg, Sodium: 280mg

Vitamins

Vitamin C: 32mg, Vitamin A: 68µg RAE, Vitamin K: 28µg, Folate: 95µg DFE

Preparation

Time Information

Preparation

15 minutes

Cooking

3 minutes

Overall

18 minutes

Difficulty

Level

Easy (1/4)

Steps

9 steps

Equipments

Utensils

Chef's knife, Cutting board, Large mixing bowl, Colander, Citrus juicer, Measuring spoon, Spoon

Appliances

to inform

Type

Type

Type Of Dish

Dip, Salad, Side Dish, Appetizer

Occasions

Party, Summer, Picnic, Barbecue, Game Day

Origin

Source

Platform

instagram

Original Creator

@cleanfoodcrush

Origin

Cuisine

Mexican, Tex-Mex

Geographic

Mexico, North America

Various

Aspect

Texture

Crunchy, Juicy, Tender

Flavors

Fresh, Tangy, Spicy, Savory, Herbal

Other

Price

Low

Recommended Preservation

fridge

Preservation Infos

room temperature : 120 min (Keep covered,Do not leave out longer in hot weather), fridge : 2-3 days (Store in a sealed container,Keep at or below 4°C / 40°F), freezer : (Not recommended because tomatoes and fresh herbs lose their texture)