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Heart Health
Recipes
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Black Bean and Tomato Salsa
Tara Stantz, Registered Dietician
Adding canned beans to a spicy salsa is an easy way to boost fiber and improve nutritional value. This salsa works well as a dip or as a side salad for grilled burgers, fish, chicken or pork tenderloin.
2 cups plum tomatoes, seeded and diced (6-7 tomatoes)
1 15-1/2 ounce or 19 ounce can black beans, rinsed
1/4 cup scallions, chopped
2 tablespoons fresh cilantro or parsley, chopped (add more if desired)
2 tablespoons lime juice
1 tablespoon extra-virgin olive oil
1-2 teaspoons minced canned chipotle in adobo sauce
Black pepper as desired
Combine all ingredients in a medium bowl; stir to blend.
Make salsa at least an hour or two ahead of time to allow flavor to blend.
Nutrients
Makes 4 cups (serving size: 1/2 cup).
Calories 74
Total fat 2g (0g sat, 1g mono)
Cholesterol 0mg
Carbohydrates 10g
Protein 3g
Fiber 4g
Sodium 264mg
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