There’s nothing like the pop of colour and crunch that you get from eating fresh vegetables. For the gardeners and farmers market-goers reading, bookmark this recipe to enjoy in the summer with the full flavour of home-grown veggies from your garden harvest or market haul!

For a quick version, use canned black beans and enjoy this recipe in under a half hour. This recipe is gluten and dairy free and can make an easy dip or topping for a variety of dishes – it pairs great with white fish or grilled chicken.


  • Corn – 1 can
  • Black beans – 1 can or 1/2 cup dried beans if cooking yourself
  • Red bell pepper – 1 bell pepper, diced, with seeds removed
  • Cilantro – 1/4 cup, chopped
  • Lime – 1 lime, juiced
  • Red onion – 1/2 small red onion, diced
  • Garlic – 1 clove
  • Green onion – 3 green onions, sliced
  • Tomato – 1 tomato, diced
  • Jalapeno pepper (optional) – 1 pepper, diced, with seeds removed
  • Salt and pepper to season
  • *If you are cooking your black beans, you may want to add onion, garlic, or other aromatics to your water when cooking for extra flavour!
Dr. Fleury's healthy black bean salsa recipe


  1. If you are cooking your beans, allow them to soak the night before or at least for a few hours before cooking. When ready to cook, drain your beans then add them to a pot and cover with about 4 inches of water (if adding aromatics to your pot, add them now, and remove them when the beans are done cooking). Bring to a boil, then after 10 minutes reduce to a simmer and cover to continue cooking for 1-2 hours or until tender. Check and stir occasionally and add water if needed. Strain beans when done and allow to cool before adding to your salsa.
  2. Combine all ingredients in a medium-sized bowl and stir until well mixed. Serve with tortilla chips or as a topping for wraps, salad bowls, chicken, fish, or whatever you’d like!

Recipe by: Dr. Jacqui Fleury, ND