Black Bean & Tomato Salsa

From EatingWell: Spring 2003, The EatingWell Diabetes Cookbook (2005) — Subscribe Now!

Adding canned beans to a spicy salsa is an easy way to boost fiber and improve nutritional value. This salsa is also a good accompaniment for burgers or Scrambled Egg Burritos.

4 servings, 1/2 cup each

Active Time: 10 minutes

Total Time: 10 minutes

Nutrition Profile

Ingredients

1 cup seeded, diced plum tomatoes, (3-4 tomatoes)
1 cup canned black beans, rinsed
2 tablespoons chopped scallions
1 tablespoon chopped fresh cilantro, or parsley
1 tablespoon lime juice
1 1/2 teaspoons extra-virgin olive oil
1/2-1 teaspoon minced canned chipotle in adobo sauce, (see Ingredient Note)
1/8 teaspoon salt

Preparation

Combine all ingredients in a medium bowl; stir to blend. Refrigerate until ready to serve.

Tips & Notes

Make Ahead Tip: Cover and refrigerate for up to 2 days.

Ingredient Note: Chipotle peppers are smoked jalapenos with a fiery taste that are canned in adobo sauce. Look for them in the Hispanic section of large supermarkets and in specialty stores.

Nutrition

Per serving: 83 calories; 2 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 11 g carbohydrates; 4 g protein; 4 g fiber; 283 mg sodium; 118 mg potassium.

Nutrition Bonus: Vitamin C (25% daily value), Fiber (16% dv).

1 Carbohydrate Serving

Exchanges: 1 starch