Recipes | Sauces, Salsas & Condiments

Low FODMAP Grilled Corn Salsa (with or without Black Beans)

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Corn Season! Make Grilled Corn Salsa!

My favorite corn is actually early September corn here in the Pioneer Valley, an area that encompasses parts of northern Connecticut and our area of western Massachusetts. This Grilled Corn Salsa, which can also easily be turned into a salad/side dish, is easy, fabulous and tastes like late summer.

grilled corn salsa in wooden bowl with side of corn chips

For the salad/side dish version, see the Tips at the end of the recipe and the image directly below.

Grilled corn salad with feta in a wooden bowl on dark background

And for a third version, add black beans for a heartier salsa.

Corn, Tomatoes…and Black Beans?

Are you surprised to see black beans in the image below? That’s the third version of this recipe.

Black beans contain Oligos – GOS and during your Challenge phase you will be testing your digestive system to see if you can tolerate this type of FODMAP and if so, at what amount.

Remember, the low FODMAP diet is very portion related. You might do okay with a small amount of black beans, but not with a larger amount.

grilled corn salsa with black beans in a small bowl and a corn chip for dipping

NOTE: Please follow whatever protocol your registered dietitian has recommended in terms of challenges, if it differs from our recommendation.

This recipe can be used to test yourself as follows: You will be making the salsa without the beans to begin. Then, if you are ready to challenge yourself:

  • Test Day 1: Add 3 tablespoons of canned black beans, rinsed and drained to your portion of salsa. Wait 24 hours and if you have no symptoms you can proceed. If you experience symptoms, wait to be symptom-free for 3 days before trying another challenge (of another food). Or try this challenge again to make sure it was this food, in this amount, that caused symptoms.
  • Test Day 2: Add 1/3 cup (70 g) of canned black beans, rinsed and drained to your portion of salsa. Wait 24 hours and if you have no symptoms you can proceed. If you experience symptoms, wait to be symptom-free for 3 days before trying another challenge (of another food). Or try this one again to make sure it was this food, in this amount, that caused symptoms.
  • Test Day 3: Add 2/3 cup (140 g) canned black beans, rinsed and drained to your portion of salsa. Wait 24 hours and if you have no symptoms you can proceed with another challenge with a different food. If you experience symptoms, wait to be symptom-free for 3 days before trying another challenge (of another food). Or try this one again to make sure it was this food, in this amount, that caused symptoms.

Grilling: Inside & Out

This Grilled Corn Salsa will have the best smoky flavor if the corn cobs are grilled over hardwood charcoal on an outdoor grill, but you can also use a propane grill or use a grill pan indoors, if that’s your choice.

Any which way the approach is the same. You will start with a hot outdoor fire, or preheat your grill pan (preferably cast-iron) over a hot flame. The cobs are slathered with Garlic-Infused Oil and cooked until many of the kernels are nice and blistered and blackened, about 5 minutes total, turning the cobs during the cooking time.

After briefly cooling, a sharp knife removes the kernels from the cob quite quickly.

Poblano peppers have not been tested as of yet, but we have tolerated them quite well. They are not spicy. If you would like to use a green bell pepper, be our guest!

Try our Grilled Corn Salad with Parmesan & Parsley, too!

overhead of grilled corn salsa in wooden bowl on red plate with side of corn chips
5 from 2 votes

Grilled Corn Salsa

Salsa is not just tomato based! Try this one with grilled corn - and a way to turn it into a side salad as well as a challenge recipe, where you can add and try your digestion with black beans.

Low FODMAP Serving Size Info: Makes about 3 cups (about 342 g); serving size 1/3 cup (38 g)

Makes: 9 servings
Prep Time: 20 minutes
Cook Time: 5 minutes
Total Time: 25 minutes
Author: Dédé Wilson

Ingredients:

  • 3 medium corn cobs, shucked and cleaned of any silk
  • 1 poblano pepper or 1 small green bell pepper, stem discarded, halved and seeds removed
  • 2 tablespoons Garlic-Infused Oil made with vegetable oil, or purchased equivalent, divided
  • 1/2 dry pint cherry or grape tomatoes, halved crosswise
  • 1/4 cup (8 g) plus 1 tablespoon chopped cilantro
  • 1/4 cup (16 g) chopped scallions, green parts only
  • 2 tablespoons freshly squeezed lime juice
  • Kosher salt
  • Freshly ground black pepper

Preparation:

  1. Prepare a hot fire with hardwood charcoal or propane, or preheat a cast-iron over high heat.
  2. Brush the cobs and the pepper halves with 1 tablespoon of the oil, coating sides. Cook over high heat for about 5 minutes or until many of the kernels and most of the pepper is blackened and blistered, rotating the cobs and peppers often during the cooking time.
  3. Take care as the corn will be hot. Use a sharp knife to cut the kernels off of the cob as follows: place stem end of the corn on a cutting board so that the cob is vertical, holding the tip of the cob with your non-dominant hand. Take a sharp knife in your other hand and cut the kernels from the cob, slicing from top to bottom. Measure out 1 1/2 cups of corn kernels (173 g) to use, reserving any extra for another use.
  4. Place 1 1/2 cups of corn kernels (173 g) corn kernels in a mixing bowl and stir in the tomatoes, cilantro, scallions, lime juice and remaining 1 tablespoon of oil. Taste and season with salt and pepper.

Tips

  • To turn this into a hearty salad as seen below, add 2 ounces (55 g) of feta cheese and three radishes, sliced, to the main salsa (without the beans) as described above. Perfect alongside grilled meats and poultry or even fish.
Course: Appetizer
Cuisine: American

Nutrition

Calories: 61kcal | Carbohydrates: 8g | Protein: 1g | Fat: 4g | Fiber: 1g | Sugar: 1g

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.

overhead of grilled corn salsa in wooden bowl on red plate with side of corn chips

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