Smoky Three-Bean Salsa

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
30%
Smoky Three-Bean Salsa
45 min.
12
136kcal

Suggestions

Ingredients

  • 15 ounce black beans rinsed drained canned
  • 15.8 ounce black-eyed peas rinsed drained canned
  • 16 ounce navy beans rinsed drained canned
  • 14.5 ounce canned tomatoes diced undrained canned
  •  chipotle pepper in adobo sauce minced
  • 0.5 cup cilantro leaves fresh chopped
  • small garlic cloves minced
  •  bell pepper green finely chopped
  • 0.3 cup juice of lime fresh
  • 0.3 teaspoon salt 
  • 0.5 cup onion sweet finely chopped

Equipment

  • bowl

Directions

  1. Combine all ingredients in a large bowl; cover and chill at least 2 hours.
  2. *Chipotle peppers in adobo sauce may be found in the Mexican sections of supermarkets or at Mexican grocery stores; 1 small jalapeno pepper, seeded and minced, may be substituted.

Nutrition Facts

Calories136kcal
Protein24.26%
Fat3.73%
Carbs72.01%

Properties

Glycemic Index
12.58
Glycemic Load
2.96
Inflammation Score
-6
Nutrition Score
11.137391453204%

Flavonoids

Epigallocatechin 3-gallate
0.01mg
Eriodictyol
0.11mg
Hesperetin
0.45mg
Naringenin
0.02mg
Luteolin
0.47mg
Kaempferol
0.08mg
Myricetin
0.08mg
Quercetin
1.57mg

Nutrients percent of daily need

Calories:136.33kcal
6.82%
Fat:0.59g
0.91%
Saturated Fat:0.14g
0.88%
Carbohydrates:25.63g
8.54%
Net Carbohydrates:17.78g
6.46%
Sugar:3.6g
4%
Cholesterol:0mg
0%
Sodium:401.91mg
17.47%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.64g
17.27%
Folate:130.6µg
32.65%
Fiber:7.85g
31.41%
Manganese:0.49mg
24.69%
Vitamin C:14.66mg
17.77%
Phosphorus:163.69mg
16.37%
Copper:0.32mg
16.2%
Iron:2.86mg
15.9%
Magnesium:59.1mg
14.77%
Vitamin B1:0.22mg
14.34%
Potassium:458.82mg
13.11%
Vitamin B6:0.19mg
9.36%
Zinc:1.09mg
7.28%
Vitamin B2:0.11mg
6.36%
Vitamin K:6.41µg
6.1%
Vitamin E:0.89mg
5.96%
Selenium:3.91µg
5.58%
Calcium:55.19mg
5.52%
Vitamin B3:1.08mg
5.41%
Vitamin B5:0.41mg
4.08%
Vitamin A:165.04IU
3.3%
Source:My Recipes