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Health Information Library Recipes Black bean and corn relish

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