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
2 garlic cloves, chopped
1/2 medium red onion, diced
1/2 cup chopped parsley
1 green, yellow or red bell pepper, seeded and diced
Sweetener, equivalent to 2 tablespoons sugar
Juice from 1 lemon
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.
Basics
Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
Low sodium = no more than 140 mg of sodium per serving
Low fat = no more than 3 g of fat per serving
Dietitian's tip:
Use this black bean relish on top of mixed greens for a light salad or use it as
a dip for baked tortilla chips. This relish also works well rolled up in a flour
tortilla. For a spicier version, substitute chili powder or cilantro for the parsley.
Serves 8
Nutritional Analysis
(per serving)
Serving size: about 2/3 cup
Calories
100
Cholesterol
0 mg
Protein
5 g
Sodium
11 mg
Carbohydrate
20 g
Fiber
4 g
Total fat
0 g
Potassium
429 mg
Saturated fat
0 g
Calcium
26 mg
Monounsaturated fat
0 g