Black Beans with Corn and Tomatoes

Ingredients:

  • 1 can low sodium, no fat added black beans (about 15 ounce can)
  • 1 cup frozen corn, thawed
  • 1 cup tomatoes, fresh or canned
  • 1 clove garlic, finely chopped
  • 1 teaspoon fresh parsley, chopped
  • ½ teaspoon cayenne pepper (or more to taste)
  • ½ teaspoon chili powder (or more to taste)

Directions:

  1. Wash hands with warm water and soap. Wash fresh vegetables before preparing.
  2. Drain and rinse beans.
  3. In a bowl, combine beans, corn, tomatoes and garlic.
  4. Add parsley, pepper and chili powder.
  5. Combine and serve.

Nutrition Facts (Per Serving):

Calories, 71; Carbohydrate, 16 g; Protein, 4 g; Total Fat, 0 g; Saturated Fat, 0 g; Trans Fat, 0 g; Cholesterol, 0 mg; Fiber, 4 gm; Sodium, 245 mg; Calcium, 31 mg; Folate, 1 mcg; Iron, 1 mg; Percent Calories from Fat, 4%.

Makes 6 servings, approximately 3/4 cup each.

The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-352-8401. This institution is an equal opportunity provider and employer. This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP.

https://www.azhealthzone.org/recipes

Black Beans with Corn and Tomatoes

Rate this Recipe
Black Beans with Corn and Tomatoes
Dinner
3.09 Rating

Ingredients

  • 1 can low sodium, no fat added black beans (about 15 ounce can)
  • 1 cup frozen corn, thawed
  • 1 cup tomatoes, fresh or canned
  • 1 clove garlic, finely chopped
  • 1 teaspoon fresh parsley, chopped
  • ½ teaspoon cayenne pepper (or more to taste)
  • ½ teaspoon chili powder (or more to taste)

Directions

  1. Wash hands with warm water and soap. Wash fresh vegetables before preparing.
  2. Drain and rinse beans.
  3. In a bowl, combine beans, corn, tomatoes and garlic.
  4. Add parsley, pepper and chili powder.
  5. Combine and serve.

Nutrition Facts (Per Serving)

Calories, 71; Carbohydrate, 16 g; Protein, 4 g; Total Fat, 0 g; Saturated Fat, 0 g; Trans Fat, 0 g; Cholesterol, 0 mg; Fiber, 4 gm; Sodium, 245 mg; Calcium, 31 mg; Folate, 1 mcg; Iron, 1 mg; Percent Calories from Fat, 4%.

Makes 6 servings, approximately 3/4 cup each.

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