Quick Fruited Salsa

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
40%
Quick Fruited Salsa
45 min.
5
168kcal

Suggestions

Ingredients

  • 15 ounce black beans rinsed drained canned
  • 22 ounce mandarin orange segents drained canned
  • tablespoon cilantro leaves dried
  • 0.3 teaspoon garlic minced
  • tablespoons jalapeño canned chopped
  • tablespoon juice of lime 
  • ounce pineapple tidbits in juice drained canned
  • 0.5 cup purple onion chopped
  •  bell pepper sweet red chopped

Equipment

  • bowl
  • paper towels

Directions

  1. Drain oranges; let stand on several layers of paper towels to absorb excess moisture. Snip orange slices in half using kitchen shears.
  2. Combine pineapple and remaining 7 ingredients in a medium bowl, mixing well.
  3. Add oranges, stirring gently to combine. Spoon mixture into wide-mouth jars; seal and refrigerate.
  4. Serve as an appetizer with tortilla chips or as an accompaniment to chicken, fish, or pork.

Nutrition Facts

Calories168kcal
Protein15.39%
Fat2.41%
Carbs82.2%

Properties

Glycemic Index
24.2
Glycemic Load
0.71
Inflammation Score
-9
Nutrition Score
16.360869718635%

Flavonoids

Eriodictyol
0.07mg
Hesperetin
0.27mg
Naringenin
0.01mg
Luteolin
0.23mg
Isorhamnetin
0.8mg
Kaempferol
0.11mg
Myricetin
0.01mg
Quercetin
3.62mg

Nutrients percent of daily need

Calories:168.43kcal
8.42%
Fat:0.48g
0.74%
Saturated Fat:0.1g
0.62%
Carbohydrates:36.71g
12.24%
Net Carbohydrates:27.76g
10.09%
Sugar:18.77g
20.85%
Cholesterol:0mg
0%
Sodium:335.98mg
14.61%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.87g
13.74%
Vitamin C:90.82mg
110.09%
Vitamin A:2497.73IU
49.95%
Fiber:8.95g
35.81%
Vitamin B1:0.3mg
20.25%
Folate:77.39µg
19.35%
Potassium:598.27mg
17.09%
Magnesium:58.7mg
14.68%
Copper:0.28mg
14.22%
Manganese:0.28mg
13.99%
Iron:2.41mg
13.37%
Vitamin B6:0.25mg
12.67%
Phosphorus:123.71mg
12.37%
Vitamin B2:0.19mg
10.92%
Zinc:1.28mg
8.56%
Vitamin B3:1.59mg
7.94%
Vitamin K:8.12µg
7.73%
Calcium:63.73mg
6.37%
Vitamin E:0.8mg
5.34%
Selenium:2.06µg
2.94%
Vitamin B5:0.28mg
2.75%
Source:My Recipes