Black bean and corn relish

Dietician's Tip

For a spicier relish, substitute cilantro for the parsley — or add chili powder according to your taste.

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 (about 3 cups)
  • 2 garlic cloves, chopped
  • 1/2 medium red onion, diced (about 1/2 cup)
  • 1/2 cup chopped parsley
  • 1 green, yellow or red bell pepper, seeded and diced (about 1 cup)
  • 2 teaspoons 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.

Serving Information

Serves 8

Nutritional analysis per serving

Calories: 112
Total carbohydrate: 22 g
Cholesterol: 0 mg
Dietary fiber: 6 g
Monounsaturated fat: Trace
Protein: 5 g
Saturated fat: Trace
Serving size: About 1 cup
Sodium: 93 mg
Total fat: 0.5 g

DASH Eating Plan Servings

Nuts, seeds and dry beans: 1
Vegetables: 1

Diabetes Meal Plan Choices

Nonstarchy vegetables: 1
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy: 1
Vegetables: 1

Last Updated Feb 7, 2019


Content from Mayo Clinic ©1998-2019 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. Terms of Use