Black Beans with Corn & Tomatoes

Number of Servings: 4 (144g)
Active Time: 5 min.
Total Time: 5 min.
Black Beans with Corn & Tomatoes

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

  1. Combine all ingredients.

Nutrition Facts

4 servings per container

Serving Size 144g

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.

Latest from Our Blog

Fresh New Look, Same Guiding Stars!

Over the next few months, you’ll start to notice a new design appearing everywhere you find Guiding Stars. Our new logo and nutrition guidance icons have been updated to tie more directly to nutrition and reinforce our “good,” “better,” or “best” messaging. We wanted to take some time to share our rationale behind the new…

Continue Reading »