Roasted Corn and Black Bean Pico

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
5%
Roasted Corn and Black Bean Pico
22 min.
12
67kcal

Suggestions

Ingredients

  • 15 ounce black beans rinsed drained canned
  • 0.5 cup cilantro leaves fresh chopped
  • 2 cups corn kernels fresh 3 ears
  • 1  garlic clove minced
  • 1  jalapeno minced seeded
  • 0.3 cup juice of lime fresh
  • 1 cup plum tomatoes seeded chopped
  • 1.5 cups onion red chopped
  • 0.5 teaspoon salt 

Equipment

  • bowl
  • frying pan

Directions

  1. Cook corn in a nonstick skillet coated with cooking spray over medium heat 3 minutes or until corn is lightly browned.
  2. Combine corn, black beans, and remaining ingredients in a bowl. Cover and chill at least 8 hours.
  3. Serve with tortilla chips.

Nutrition Facts

Calories67kcal
Protein18.65%
Fat6.21%
Carbs75.14%

Properties

Glycemic Index
13.25
Glycemic Load
0.65
Inflammation Score
-4
Nutrition Score
5.0452173222666%

Flavonoids

Eriodictyol
0.11mg
Hesperetin
0.45mg
Naringenin
0.15mg
Luteolin
0.02mg
Isorhamnetin
1mg
Kaempferol
0.15mg
Myricetin
0.04mg
Quercetin
4.62mg

Nutrients percent of daily need

Calories:66.7kcal
3.34%
Fat:0.5g
0.77%
Saturated Fat:0.12g
0.76%
Carbohydrates:13.63g
4.54%
Net Carbohydrates:10.05g
3.65%
Sugar:3.02g
3.36%
Cholesterol:0mg
0%
Sodium:238.87mg
10.39%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.38g
6.76%
Fiber:3.58g
14.33%
Vitamin C:9.94mg
12.04%
Folate:39.76µg
9.94%
Manganese:0.18mg
8.98%
Potassium:263.61mg
7.53%
Phosphorus:72.02mg
7.2%
Vitamin B1:0.11mg
7.08%
Magnesium:26.33mg
6.58%
Vitamin A:271.35IU
5.43%
Copper:0.1mg
5.24%
Iron:0.92mg
5.1%
Vitamin B6:0.09mg
4.63%
Vitamin B3:0.82mg
4.1%
Vitamin B2:0.07mg
3.99%
Vitamin K:4.03µg
3.84%
Vitamin B5:0.3mg
2.96%
Zinc:0.38mg
2.55%
Calcium:21.26mg
2.13%
Vitamin E:0.2mg
1.31%
Selenium:0.76µg
1.08%
Source:My Recipes