Coming together easily from frozen and canned ingredients, this simple side can serve as a salad or salsa. Eat it with a heaping pile of greens and either a serving of whole grains or a lean protein to turn it into a meal.
Ingredients
- 1 (15 oz.) can low-sodium black beans, drained and rinsed
- 1 cup chopped tomatoes
- 1 cup corn
- 1 clove garlic, minced
- ⅛ tsp. cayenne pepper
- ½ tsp. chili powder
- 1 tsp. parsley
Directions
- Combine all ingredients.
Nutrition Facts
4 servings per container
Serving Size 144 g
| Amount per serving | ||
|---|---|---|
| Calories | 100 | |
| % Daily Value* | ||
| Total Fat 0.5g | 1% | |
| Saturated Fat 0g | 0% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 0.5g | ||
| Monounsaturated Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 100mg | 4% | |
| Total Carbohydrate 20g | 7% | |
| Dietary Fiber 6g | 21% | |
| Total Sugars 2g | ||
| Includes 0g Added Sugars | 0% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 12g | ||
| Protein 5g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 31.1mg | 2% | |
| Iron 1.6mg | 10% | |
| Potassium 390mg | 8% | |
| Vitamin A 29.5mcg | 4% | |
| Vitamin C 10.8mg | 10% | |
| Vitamin E 0.8mg | 6% | |
| Vitamin K 10.7mcg | 10% | |
| Thiamin 0.1mg | 8% | |
| Riboflavin 0.1mg | 8% | |
| Niacin 2.3mg | 15% | |
| Vitamin B6 0.2mg | 6% | |
| Folate 58.6mcg | 15% | |
| Vitamin B12 0mcg | 0% | |
| Biotin 1.8mcg | 6% | |
| Chloride 27mg | 2% | |
| Pantothenate 0.3mg | 0% | |
| Phosphorus 106mg | 8% | |
| Iodine 0mcg | 0% | |
| Magnesium 34.3mg | 8% | |
| Zinc 0.6mg | 10% | |
| Selenium 1.3mcg | 2% | |
| Copper 0.2mg | 20% | |
| Manganese 0.3mg | 15% | |
| Chromium 0.3mcg | 0% | |
| Molybdenum 2.3mcg | 4% | |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Low Sodium Black Beans (black Beans, Water, Sea Salt), Tomatoes, Whole Corn, Garlic, Chili Powder, Parsley, Cayenne Pepper.
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