Chunky Black Bean and Corn Salsa: A Heart-Healthy Party Recipe for Seniors

Healthy Recipe: Chunky Black Bean and Corn Salsa

It’s hard to beat chips and salsa for a quick, delicious, and crowd-pleasing party snack. This amped-up version, inspired by a Texas classic and adapted from the Eating Well website, goes viral for good reason.

By adding hearty black beans, sweet corn, and a fresh, zesty lime vinaigrette, you get a dish that’s not just addictive — it’s also high in plant-based protein, rich in fiber, and full of senior-friendly nutrients. Best of all, it fits nearly any diet.

Serves 12–16 as an appetizer, or 4–6 as a light meal. — Susan Puckett

Ingredients

• ¼ cup avocado or neutral oil

• ¼ cup fresh lime juice (from 2–3 limes)

• 2 tsp lime zest

• 1 tbsp ground cumin

• 1 tbsp honey

• 2 (15-oz) cans black beans, rinsed and drained

• 1½ cups fresh corn kernels (or thawed frozen)

• 1 large red bell pepper, chopped

• 1 large tomato, chopped

• 1 medium red onion, finely chopped

• ¾ cup chopped cilantro

• 2 scallions, thinly sliced

• 1 jalapeño, finely chopped (seeded for less heat)

• Salt to taste

• Blue or yellow tortilla chips for serving

Instructions

1. In a large bowl, whisk together oil, lime juice, zest, cumin, and honey.

2. Add beans, corn, bell pepper, tomato, onion, cilantro, scallions, and jalapeño. Stir well. Add salt to taste and stir again.

3. Cover and refrigerate for at least 30 minutes (or up to 4 days).

4. Let stand at room temperature for 30 minutes before serving. Serve with tortilla chips.

Why This Recipe Is Great for Senior Fitness

• Rich in Fiber and Plant Protein: Black beans support gut health, help regulate blood sugar, and keep you fuller longer.

• Heart-Healthy Fats: Avocado oil and antioxidant-rich veggies help protect the heart and reduce inflammation.

• Diet-Friendly and Inclusive: This vegan, gluten-free, and dairy-free dish is perfect for seniors with dietary restrictions.