Smoky corn & avocado salsa

  • 25min
  • 4
  • 120 kcal
  • Easy
  • Vegan
  • Dairy free, Gluten free

Per 203 g contains

120 kcal 496 kj
6%
7 g
10%
1.4 g
7%
5 g
5%
0 g
<1%

of an adult's recommended intake.
Typical energy values per 100g: 245kj/59kcal

Image of Annabel Kibble
Annabel Kibble

Nutritionist

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 large
    300g 10.5oz
  • Orange pepper, 1 large
    100g 3.5oz
  • Spring onions, sliced
    75g 2.6oz
  • Lime juice
    25ml 0.8fl oz
  • Coriander
    30g 1oz
  • Ripe avocado, 1 cubed
    120g 4.3oz
  • Tomatoes, 3 deseeded and chopped
    150g 5.3oz
  • Red pepper, 1 large
    100g 3.5oz
Show all

Cooking Method

  1. Get the barbecue ready and wait until the coals are glowing white. Meanwhile, boil the corn for 5 minutes.
  2. 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.
  3. 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 Valuesper 100gper 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
Fibre2.9 g
5.8 g
Protein1.6 g
3.2 g
Salt0 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.

Chocolate orange porridge

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dominik72134
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