Mayo Clinic Health Library

Recipe: Black bean and corn relish

Updated: 08-01-2009

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.

Ingredients

Serves: 8

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
  • Calories: 100
  • Total carbohydrate: 20 g
  • Cholesterol: 0 mg
  • Dietary fiber: 4 g
  • Monounsaturated fat: 0 g
  • Protein: 5 g
  • Saturated fat: 0 g
  • Sodium: 11 mg
  • Total fat: 0 g
Click to expand tables
Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings