Pineapple and Black Bean Salsa

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
27%
Pineapple and Black Bean Salsa
45 min.
4
136kcal

Suggestions


Looking for a vibrant and refreshing dish that’s perfect for any occasion? Look no further than this delightful Pineapple and Black Bean Salsa! Bursting with flavor and packed with nutrients, this salsa is not only a feast for the eyes but also a healthy choice for your palate. Whether you’re hosting a gathering, enjoying a casual snack, or simply craving something light and zesty, this recipe is sure to impress.

The combination of sweet, juicy pineapple and hearty black beans creates a harmonious balance that tantalizes your taste buds. The addition of jalapeno adds a subtle kick, while the fresh cilantro and zesty lime juice elevate the flavors to new heights. Plus, this salsa is incredibly versatile; serve it as an antipasti, a starter, or even as a topping for your favorite dishes.

With its vegetarian, vegan, gluten-free, and dairy-free attributes, this Pineapple and Black Bean Salsa caters to a variety of dietary preferences, making it a crowd-pleaser for everyone. Ready in just 45 minutes and clocking in at only 136 calories per serving, it’s a guilt-free indulgence that you can enjoy any time of the day. Dive into this colorful dish and let the tropical flavors transport you to a sunny paradise!

Ingredients

  • 15.5 ounces black beans rinsed drained canned
  • 1.5 cups pineapple chopped
  •  jalapeno minced stemmed seeded
  • tablespoons onion red finely chopped
  • 0.3 cup cilantro leaves fresh chopped
  • tablespoon juice of lime fresh
  • serving coarse salt 

Equipment

  • bowl

Directions

  1. In a medium bowl, combine black beans, pineapple, jalapeno, red onion, cilantro, and lime juice. Season with salt.

Nutrition Facts

Calories136kcal
Protein19.95%
Fat2.66%
Carbs77.39%

Properties

Glycemic Index
37.42
Glycemic Load
4.45
Inflammation Score
-5
Nutrition Score
11.684347945711%

Flavonoids

Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.01mg
Luteolin
0.05mg
Isorhamnetin
0.38mg
Kaempferol
0.05mg
Myricetin
0.01mg
Quercetin
2.33mg

Nutrients percent of daily need

Calories:136.09kcal
6.8%
Fat:0.42g
0.65%
Saturated Fat:0.09g
0.59%
Carbohydrates:27.58g
9.19%
Net Carbohydrates:18.86g
6.86%
Sugar:6.63g
7.37%
Cholesterol:0mg
0%
Sodium:471.85mg
20.52%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.11g
14.22%
Vitamin C:38.64mg
46.84%
Manganese:0.85mg
42.38%
Fiber:8.71g
34.86%
Folate:81.51µg
20.38%
Copper:0.29mg
14.34%
Vitamin B1:0.21mg
13.94%
Iron:2.31mg
12.85%
Phosphorus:127.68mg
12.77%
Potassium:435.03mg
12.43%
Magnesium:47.71mg
11.93%
Vitamin B2:0.16mg
9.31%
Vitamin B6:0.16mg
7.81%
Vitamin B3:1.06mg
5.3%
Calcium:49.86mg
4.99%
Zinc:0.69mg
4.62%
Vitamin K:4.23µg
4.03%
Vitamin B5:0.36mg
3.64%
Vitamin A:147.52IU
2.95%
Selenium:1.55µg
2.22%
Vitamin E:0.17mg
1.15%