Healthy Black Bean Salsa

1. Drain and rinse black beans and white corn.

2. Place in large mixing bowl.

3. Add cilantro, green pepper, onion, tomatoes and jalapeno.

4. Blend well.

5. Drizzle canola oil and lime juice over the top of mixture.

6. Add salt and garlic powder.

7. Mix well.

8. Cover and refrigerate for 2-3 hours.

9. Serve with baked tortilla chips.

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Nutrient	Quantity
Total fats	30.1177 g
Protein	87.5589 g
Carbohydrates	372.4157 g
Energy	2051.6821 kCal
Fatty acids, total saturated 18:3 undifferentiated	2.2588 g
Water	136.8547 g
Aspartic acid	9.4437 g
Calcium, Ca	388.4264 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.0007 g
Lutein + zeaxanthin	337.0762 g
Fiber, total dietary	46.8975 g
Fatty acids, total saturated 22:0	0.0473 g
Carotene, beta	343.7162 g
Niacin	15.2118 mg
Vitamin A, RAE	29.9275 g
Fatty acids, total trans-polyenoic	0.0511 g
Arginine	5.1828 g
Riboflavin	1.0972 mg
Tocopherol, beta	0.011 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	1.2824 g
Fatty acids, total saturated 20:1	0.1844 g
Glutamic acid	14.2387 g
Stigmasterol	0.54 mg
Sodium, Na	107.7529 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0403 g
Total lipid (fat)	30.1177 g
Manganese, Mn	4.4338 mg
Fructose	0.9919 g
Proline	4.7699 g
Fatty acids, total saturated 16:0	3.0591 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	2.6131 g
Sucrose	0.1456 g
Choline, total	200.2793 mg
Fatty acids, total polyunsaturated 18:1 t	0.0042 g
Sugars, total	8.296 g
Serine	4.5859 g
Fatty acids, total saturated 10:0	0.0001 g
Fatty acids, total saturated 18:0	0.5531 g
Vitamin B-6	2.6276 mg
Selenium, Se	48.6824 g
Ash	13.9759 g
Tocotrienol, delta	0.0014 mg
Fatty acids, total saturated 18:1 undifferentiated	12.1271 g
Pantothenic acid	3.8073 mg
Phenylalanine	4.6343 g
Beta-sitosterol	57.9 mg
Copper, Cu	3.3049 mg
Betaine	0.2636 mg
Thiamin	3.6369 mg
Methionine	1.4442 g
Iron, Fe	21.8588 mg
Carbohydrate, by difference	372.4157 g
Phosphorus, P	1577.5633 mg
Folate, total	1304.3001 g
Fatty acids, total polyunsaturated 18:2 t,t	0.0511 g
Tocopherol, gamma	3.8304 mg
Fatty acids, total saturated 4:0	0.0002 g
Alanine	4.4286 g
Valine	4.5213 g
Fatty acids, total saturated 18:2 undifferentiated	8.8949 g
Glycine	3.4512 g
Carotene, alpha	20.8538 g
Glucose (dextrose)	0.9496 g
Fatty acids, total saturated 14:0	0.0038 g
Zinc, Zn	16.3337 mg
Isoleucine	3.6442 g
Tocopherol, delta	0.1392 mg
Fatty acids, total saturated 12:0	0.0002 g
Fatty acids, total polyunsaturated	11.1569 g
Leucine	7.9411 g
Tocotrienol, alpha	0.0053 mg
Vitamin A, IU	655.6528 IU
Folate, DFE	1304.3001 g
Tryptophan	0.924 g
Vitamin C, total ascorbic acid	67.6864 mg
Phytosterols	7.153 mg
Fatty acids, total polyunsaturated 16:1 c	0.0002 g
Fatty acids, total polyunsaturated 18:1 c	8.6447 g
Fatty acids, total saturated 20:0	0.0912 g
Campesterol	33.74 mg
Tyrosine	2.7443 g
Vitamin K (phylloquinone)	45.2359 g
Fatty acids, total saturated	3.8123 g
Histidine	2.4779 g
Fatty acids, total monounsaturated	12.352 g
Threonine	3.5633 g
Folate, food	1304.3001 g
Fatty acids, total polyunsaturated 17:0	0.0001 g
Cryptoxanthin, beta	19.2012 g
Vitamin E (alpha-tocopherol)	3.653 mg
Fatty acids, total trans	0.0553 g
Fatty acids, total trans-monoenoic	0.0042 g
Magnesium, Mg	825.1541 mg
Lysine	5.0258 g
Potassium, K	5229.7942 mg
Fatty acids, total polyunsaturated 24:1 c	0.0003 g
Cystine	1.1233 g
Fluoride, F	1.49 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	1 teaspoon	0	0	0
Garlic powder	1 teaspoon	10.261	2.2546	0.0226
Tomato	3	0	0	0
cilantro	0.25 cup	0.92	0.1468	0.0208
lime juice	1	0	0	0
jalapeno pepper	1	1.6312	0.3656	0.0208
green pepper	0.5 cup	14.9	3.4568	0.1267
canola oil	1 tablespoon	123.76	0	14
black bean	1 can	991.8141	181.3769	4.1301
white corn	1 can	908.3958	184.815	11.7967
purple onion	1	0	0	0