Smoky corn & avocado salsa
- 25min
- 4
- 120 kcal
- Easy
- Vegan
- Gluten free , Dairy free
Per 203 g contains
of an adult's recommended intake.
Typical energy values per 100g: 245kj/59kcal
This colourful salsa makes a great side for any al fresco dining.
The fresh flavours of this vibrant salsa complement any barbecued meat, fish or veggie dish. Crunchy kernels of corn, chunks of avocado and charred peppers bring a host of vitamins, essential monounsaturated fats and dietary fibre to your BBQ feast.
Ingredients
- Sweetcorn cobs, 2 large300g 10.5oz
- Orange pepper, 1 large100g 3.5oz
- Spring onions, sliced75g 2.6oz
- Lime juice25ml 0.8fl oz
- Coriander30g 1oz
- Ripe avocado, 1 cubed120g 4.3oz
- Tomatoes, 3 deseeded and chopped150g 5.3oz
- Red pepper, 1 large100g 3.5oz
Cooking Method
- Get the barbecue ready and wait until the coals are glowing white. Meanwhile, boil the corn for 5 minutes.
- Barbecue the peppers for 10-15 minutes, turning regularly, until the skins are charred. Put in a bowl, cover and leave until cool enough to handle. Barbecue the corn for 5 minutes, turning regularly, until tender and blackened in areas.
- Discard the skins and seeds from the peppers, and dice the flesh. Shave the corn from the cobs, then mix with the chopped peppers, sliced spring onions, diced tomatoes, chopped avocado and lime juice. Tear up and throw in the coriander just before digging in.
Nutritional Information
| Typical Values | per 100g | per 203g serving |
|---|---|---|
| Energy | 59 kcal 245 kj | 120 kcal 496 kj |
| Fat of which saturates | 3.4 g 0.7 g | 7 g 1.4 g |
| Carbohydrate of which sugars | 4 g 2.5 g | 8.1 g 5 g |
| Fibre | 2.9 g | 5.8 g |
| Protein | 1.6 g | 3.2 g |
| Salt | 0 g | 0 g |
Sweetcorn
Counts towards 1 of your '5 a day', these golden jewels provide essential fibre and vitamin C.
Peppers
Low in calorie and counting towards your '5 a day', peppers provide a host of micronutrient benefits including vitamin C, beta carotene (which the body converts to vitamin A), vitamin K and B6 as well as manganese and potassium
Avocado
Gives this salsa a combination of textures as well as providing essential, plant-based fatty acids which are beneficial to heart health.
Hello, About 4 years ago i started having issues, feeling tightness in my chest, shortness of breath, unbalance feeling, and headaches. i have had about 6 episodes since then, where I'm struggling...
dustin40098
Disclaimer: This article is for information only and should not be used for the diagnosis or treatment of medical conditions. Egton Medical Information Systems Limited has used all reasonable care in compiling the information but make no warranty as to its accuracy. Consult a doctor or other health care professional for diagnosis and treatment of medical conditions. For details see our conditions.