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Black Bean & Tomato Salsa

:  Spring 2003, The EatingWell Diabetes Cookbook (2005)

Your rating: None Average: 4.1 (11 votes)

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 Recipe

Makes: 4 servings, 1/2 cup each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber | Gluten free |

View Our 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

Try this recipe with:

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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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Recipe Categories

Season
Fall
Winter
Spring
Summer
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High fiber
Gluten free
Holiday
Cinco de Mayo
Father's Day
July 4th
Labor Day
Memorial Day
Ease of Preparation
Easy
Total Time
15 minutes or less
Servings
4
Main Ingredient
Beans/Legumes
Style/Theme
Entertaining, casual
Everyday favorites
Make ahead instructions
Quick (total 30 min. or less)
Vegan
Vegetarian
Preparation/ Technique
No-cook
Meal/Course
Snack
Appetizers
Breakfast
Brunch
Lunch
Dinner

Type of Dish
Sauce/Condiment, savory
Ethnic/Regional
Mexican
Southwest
Publication
The EatingWell Diabetes Cookbook (2005)
Spring 2003
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