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Black bean and corn relish

February 7, 2019

Recipe

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.

Serves 8

For a spicier relish, substitute cilantro for the parsley — or add chili powder according to your taste.

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.

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

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) Fats and oils Fruits Grains and grain products Meats, poultry and fish 1 Nuts, seeds and dry beans Sweets 1 Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) Fruits Meat and meat substitutes Milk and milk products 1 Nonstarchy vegetables 1 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates Fats Fruits 1 Protein and dairy Sweets 1 Vegetables

Nutritional analysis per serving

Calcium 112 Calories 22 g Total carbohydrate 0 mg Cholesterol 6 g Dietary fiber Trace Monounsaturated fat Potassium 5 g Protein Trace Saturated fat About 1 cup Serving size 93 mg Sodium 0.5 g Total fat