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.

Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving Low sodium = no more than 140 mg of sodium per serving Low fat = no more than 3 g of fat per serving


SERVES 8

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
Calories 100 Cholesterol 0 mg
Protein 5 g Sodium 11 mg
Carbohydrate 20 g Fiber 4 g
Total fat 0 g Potassium 429 mg
Saturated fat 0 g Calcium 26 mg
Monounsaturated fat 0 g