RSSBlack 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
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber | View Complete Nutrition Guidelines»
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
Recipe Categories
- Health & Diet Considerations
- Low carbohydrate
- Low calorie
- Diabetes appropriate
- High fiber
- Healthy weight
- Heart healthy
- Low sodium
- Low saturated fat
- Low cholesterol
- Type of Dish
- Sauce/Condiment, savory
- Publication
- The EatingWell Diabetes Cookbook (2005)
- Spring 2003
- Main Ingredient
- Beans/Legumes
- Servings
- 4
- Total Time
- 15 minutes or less
- Ease of Preparation
- Easy
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