By Mayo Clinic Staff

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.

Number of servings

Serves 8
  1. Low Fat
  2. Low Sodium
  3. Healthy carb

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

  • Total fat 0 g
  • Calories 100
  • Protein 5 g
  • Cholesterol 0 mg
  • Total carbohydrate 20 g
  • Dietary fiber 4 g
  • Monounsaturated fat 0 g
  • Saturated fat 0 g
  • Sodium 11 mg
Aug. 01, 2009