Southwestern Salsa with Black Beans and Corn

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
65%
Southwestern Salsa with Black Beans and Corn
45 min.
10
261kcal

Suggestions

Ingredients

  • 60 ounce black beans rinsed drained canned
  • teaspoons cumin seeds 
  • cup cilantro leaves fresh minced
  • cup parsley fresh minced
  •  garlic clove pressed
  • teaspoon pepper black
  • 0.7 cup juice of lime 
  • 0.5 cup olive oil 
  •  onion minced
  •  bell pepper red minced seeded
  • teaspoons pepper dried red crushed
  • 30.5 ounce corn whole drained canned

Equipment

  • frying pan

Directions

  1. Cook cumin seeds in a small cast-iron skillet over medium heat, stirring often, 2 to 3 minutes or until browned.
  2. Combine cumin seeds, black beans, and remaining ingredients; toss well. Store in refrigerator up to 2 weeks.

Nutrition Facts

Calories261kcal
Protein19.38%
Fat14.05%
Carbs66.57%

Properties

Glycemic Index
19
Glycemic Load
0.79
Inflammation Score
-9
Nutrition Score
22.224782425424%

Flavonoids

Eriodictyol
0.35mg
Hesperetin
1.45mg
Naringenin
0.06mg
Apigenin
12.94mg
Luteolin
0.23mg
Isorhamnetin
0.55mg
Kaempferol
0.17mg
Myricetin
0.92mg
Quercetin
3.26mg

Nutrients percent of daily need

Calories:260.83kcal
13.04%
Fat:4.2g
6.46%
Saturated Fat:0.66g
4.15%
Carbohydrates:44.78g
14.93%
Net Carbohydrates:31.78g
11.56%
Sugar:1.86g
2.07%
Cholesterol:0mg
0%
Sodium:807.54mg
35.11%
Alcohol:0g
100%
Protein:13.04g
26.08%
Vitamin K:106.77µg
101.69%
Vitamin C:51.19mg
62.05%
Fiber:13g
52%
Folate:153.84µg
38.46%
Vitamin A:1498.61IU
29.97%
Manganese:0.58mg
29.03%
Iron:4.36mg
24.22%
Phosphorus:241.31mg
24.13%
Potassium:775.78mg
22.17%
Magnesium:80.56mg
20.14%
Copper:0.39mg
19.71%
Vitamin B1:0.29mg
19.11%
Vitamin B2:0.26mg
15.21%
Vitamin B6:0.22mg
11.15%
Vitamin B3:2.17mg
10.87%
Zinc:1.38mg
9.22%
Calcium:86.28mg
8.63%
Vitamin E:0.98mg
6.53%
Vitamin B5:0.47mg
4.72%
Selenium:2.69µg
3.85%
Source:My Recipes