Southwest Relish

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
8%
Southwest Relish
65 min.
4
250kcal

Suggestions


Are you looking for a vibrant and refreshing side dish that perfectly complements any meal? Look no further than this delightful Southwest Relish! Bursting with flavors and textures, this relish is not only a feast for the eyes but also a healthy addition to your dining table. With its colorful medley of ingredients, including creamy avocado, hearty black beans, and sweet corn, this dish is sure to impress your family and friends.

What makes this Southwest Relish even more appealing is its versatility. Whether you're hosting a summer barbecue, preparing a casual weeknight dinner, or simply craving a nutritious snack, this relish fits the bill. It's vegetarian, vegan, gluten-free, and dairy-free, making it an excellent choice for various dietary preferences. Plus, it’s packed with nutrients, providing a satisfying balance of protein, healthy fats, and carbohydrates.

In just 65 minutes, you can whip up this delicious side dish that serves four people, all while keeping the calorie count at a reasonable 250 kcal per serving. The combination of fresh cilantro, zesty lime juice, and a hint of garlic elevates the flavors, creating a dish that is both refreshing and satisfying. So, grab your ingredients and get ready to enjoy a taste of the Southwest with this easy-to-make relish!

Ingredients

  • medium avocado pitted peeled cut into bite-size pieces (1 cup)
  • 15 oz black beans rinsed drained canned
  • cup corn whole frozen canned thawed drained ()
  • 0.3 cup cilantro leaves fresh chopped
  •  garlic clove finely chopped
  • tablespoons juice of lime 
  • 0.7 cup onion red chopped
  • tablespoon vegetable oil 

Equipment

    Directions

    1. Mix all ingredients.
    2. Cover and refrigerate 1 hour to blend flavors. Store covered in refrigerator up to 2 days.

    Nutrition Facts

    Calories250kcal
    Protein13.21%
    Fat40.16%
    Carbs46.63%

    Properties

    Glycemic Index
    32.25
    Glycemic Load
    0.99
    Inflammation Score
    -6
    Nutrition Score
    12.924782473108%

    Flavonoids

    Cyanidin
    0.17mg
    Epicatechin
    0.19mg
    Epigallocatechin 3-gallate
    0.08mg
    Eriodictyol
    0.25mg
    Hesperetin
    1.01mg
    Naringenin
    0.04mg
    Luteolin
    0.01mg
    Isorhamnetin
    1.34mg
    Kaempferol
    0.18mg
    Myricetin
    0.02mg
    Quercetin
    6.01mg

    Nutrients percent of daily need

    Calories:249.78kcal
    12.49%
    Fat:11.67g
    17.96%
    Saturated Fat:1.76g
    11.02%
    Carbohydrates:30.5g
    10.17%
    Net Carbohydrates:19.25g
    7%
    Sugar:1.67g
    1.85%
    Cholesterol:0mg
    0%
    Sodium:474.75mg
    20.64%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:8.64g
    17.29%
    Fiber:11.24g
    44.98%
    Folate:123.26µg
    30.82%
    Manganese:0.39mg
    19.66%
    Potassium:674.96mg
    19.28%
    Vitamin K:20.09µg
    19.14%
    Vitamin C:14.39mg
    17.44%
    Phosphorus:167.26mg
    16.73%
    Copper:0.33mg
    16.46%
    Magnesium:59.92mg
    14.98%
    Iron:2.48mg
    13.76%
    Vitamin B1:0.21mg
    13.69%
    Vitamin B2:0.21mg
    12.34%
    Vitamin B6:0.23mg
    11.73%
    Vitamin B5:0.95mg
    9.5%
    Vitamin B3:1.89mg
    9.45%
    Vitamin E:1.37mg
    9.16%
    Zinc:1.07mg
    7.12%
    Calcium:53.72mg
    5.37%
    Vitamin A:151.32IU
    3.03%
    Selenium:1.84µg
    2.63%