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Sift with Judy

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Judy Seybold, MS, RDN, LD, CLC
Chief Nutrition Officer

Picnic-Friendly Black Bean Salsa with Homemade Pita Chips

Picnics are a great way to get together with friends while enjoying the nice weather. Here's an easy recipe for a hearty, plant-based, protein-packed appetizer that will keep picnic-goers satisfied and nourished. Rather than buying ready-made versions, take control over what you eat by choosing your preferred salsa ingredients and making your own chips. Not only does this allow you to put your personal twist on a basic recipe, but you'll know exactly what's in your food. Making black bean salsa and pita chips couldn't be easier.

What you’ll need

For the salsa:

1 can black beans
1 can of corn
2 plum tomatoes
1/4 cup red onion
1 minced clove of garlic
1 fresh lime squeezed
A drizzle of olive oil
Salt and pepper to taste

For the pita chips:

Pita bread
Olive oil
Salt (optional)

How to Prepare

Salsa:

  1. In a large bowl, combine the rinsed and drained black beans and corn
  2. Add diced plum tomatoes
  3. Add 1/4 cup diced red onion
  4. Add garlic
  5. Finally, add the freshly squeezed lime and a drizzle of olive oil, plus salt and pepper to taste. Toss all together and enjoy!

Pita Chips:

  1. Preheat oven to 350˚
  2. Slice pita bread into 8 equal triangles
  3. Separate the slices and lay them on an oiled baking sheet
  4. Lightly spray pita bread with olive oil and add salt (optional)
  5. Bake for 10 minutes or until golden brown. Pita should now snap like a cracker – ready for dipping!

updated June 2022