Confetti Corn and Bean Salsa with Jalapeno

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
78%
Confetti Corn and Bean Salsa with Jalapeno
250 min.
6
284kcal

Suggestions

Ingredients

  • 15 ounce black beans rinsed drained canned
  • 15 ounce garbanzo beans rinsed drained canned
  • 16  tomato sauce del monte® canned
  • 30.5 ounce southwest corn with poblano and red peppers del monte® canned
  • tablespoons cilantro leaves fresh chopped
  • 0.3 cup green onions sliced
  •  jalapeño peppers seeded coarsely chopped
  • servings pita chips 
  • servings salt and pepper black

Equipment

  • bowl

Directions

  1. Combine canned seasoned corn, black beans, garbanzo beans, canned tomato sauce, green onions, jalapeno and cilantro in a large bowl. Season to taste with salt and black pepper. Cover and chill for 4 to 24 hours.
  2. Serve with tortilla chips.

Nutrition Facts

Calories284kcal
Protein16.84%
Fat11.12%
Carbs72.04%

Properties

Glycemic Index
35.56
Glycemic Load
4.6
Inflammation Score
-10
Nutrition Score
25.974782694941%

Flavonoids

Luteolin
0.94mg
Kaempferol
0.1mg
Quercetin
1.27mg

Nutrients percent of daily need

Calories:284.35kcal
14.22%
Fat:3.65g
5.62%
Saturated Fat:0.53g
3.3%
Carbohydrates:53.25g
17.75%
Net Carbohydrates:40.41g
14.69%
Sugar:6.66g
7.4%
Cholesterol:0mg
0%
Sodium:799.82mg
34.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.45g
24.9%
Vitamin C:193.32mg
234.33%
Vitamin A:4685.41IU
93.71%
Fiber:12.84g
51.36%
Manganese:0.92mg
46.2%
Vitamin B6:0.87mg
43.49%
Folate:136.9µg
34.23%
Phosphorus:263.84mg
26.38%
Magnesium:90.66mg
22.67%
Potassium:736.49mg
21.04%
Vitamin K:20.18µg
19.21%
Iron:3.41mg
18.95%
Vitamin E:2.73mg
18.22%
Vitamin B2:0.31mg
18.02%
Vitamin B1:0.27mg
17.8%
Copper:0.31mg
15.51%
Calcium:109.41mg
10.94%
Vitamin B3:2.18mg
10.89%
Zinc:1.59mg
10.6%
Selenium:6.95µg
9.93%
Vitamin B5:0.83mg
8.27%
Source:Allrecipes