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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
Ingredients
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
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.
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 | ||
