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Black Bean & Tomato Salsa

Spring 2003, The EatingWell Diabetes Cookbook (2005)

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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.



READER'S COMMENT:
"ive used this recepie a lot. It's become a quick draw last minute dinner or lunch for me and my family. "
Black Bean & Tomato Salsa

Makes: 4 servings, 1/2 cup each

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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

  1. 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).

Carbohydrate Servings: 1

Exchanges: 1 starch


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