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–+ servings
Close up of a wooden spoon digging into a bowl of bean corn and feta dip with lime wedges.
Course Appetizer, Side Dish

Healthy Black Bean, Corn, and Feta Dip Recipe

By: Elysia Cartlidge
Servings 8 servings
This simple black bean corn feta dip is the ultimate no-cook appetizer. Hearty black beans with sweet corn, fresh tomatoes, and tangy feta cheese give it body, while the fresh lime juice, cilantro, and jalapeno add a vibrant, flavorful kick. It reminds me of Mexican sweet corn or a black bean and corn salsa, but that tangy feta cheese really takes it over the top. It's the perfect summer appetizer for all your BBQs and parties! {Gluten-free & Vegetarian}
Prep Time 15 minutes
Total Time 15 minutes

Ingredients
  

  • 2 cups low sodium black beans (canned or cooked from dry)
  • 2 cups corn kernels (canned or thawed from frozen)
  • 2 cups seeded and diced roma tomatoes (about 4 Roma tomatoes)
  • 3/4 cups crumbled feta cheese
  • 1/2 cup diced red onion
  • 1/4 cup thinly sliced green onion
  • 1 jalapeno pepper, seeded and finely diced
  • 2 tablespoons fresh lime juice, plus more to taste
  • salt and pepper, to taste (I added 1/2 teaspoon of salt and 1/4 teaspoon pepper)

Instructions

  • In a large bowl, combine black beans, corn, feta, diced tomatoes, diced red onion, sliced green onion, chopped cilantro, and diced jalapeno pepper.
  • Add lime juice and season with salt and pepper, to taste. Toss to combine.
  • For the best flavor, cover and store overnight in the refrigerator. If needed, the dip can be served right away or chilled until ready to serve. 
  • Serve as a dip with crunchy tortilla chips or along with your favorite proteins (i.e. grilled chicken, salmon), tacos, salads, burrito bowls, etc.

Notes

  • The flavors really come out as the dip sits in the fridge. Store it in an airtight container in the fridge for 3-4 days. I find the textures tend to be the best within the first day or two, though. Give it a good stir before serving to coat each bite with the lime juice. 

Nutrition

Calories: 101kcalCarbohydrates: 18gProtein: 8gFat: 1gSaturated Fat: 0.2gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 0.2gCholesterol: 3mgSodium: 384mgPotassium: 359mgFiber: 5gSugar: 5gVitamin A: 565IUVitamin C: 14mgCalcium: 27mgIron: 1mg
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