Black bean and corn relish
Nutrition Facts
Serving Size About 1 cup
Calories 112
| Amount Per Serving | ||
| Monounsaturated fat | Trace | |
|---|---|---|
| Saturated fat | Trace | |
| Total fat | 0.5 g | |
| Sodium | 93 mg | |
| Cholesterol | 0 mg | |
| Dietary fiber | 6 g | |
| Protein | 5 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
Easy to make and versatile, this black bean relish is great on salads, eggs, tacos and wraps, or as a dip for baked tortilla chips.
Ingredients
(Serves 8)- 1 can (15.5 ounces) black beans, rinsed and drained (about 2 cups)
- 1 cup frozen corn kernels, thawed to room temperature
- 4 tomatoes, seeded and diced (about 3 cups)
- 2 garlic cloves, chopped
- 1/2 medium red onion, diced (about 1/2 cup)
- 1/2 cup chopped parsley
- 1 green, yellow or red bell pepper, seeded and diced (about 1 cup)
- 2 teaspoons sugar
- Juice from 1 lemon
Directions
In a large bowl, combine all of the ingredients. Toss gently to mix. Cover and refrigerate for at least 30 minutes to allow the flavors to blend.
Last Updated: February 7th, 2019