Healthier choices are within reach
Serves: 10
Difficulty Level: Intermediate
Prep time: 20 minutes
Cook and chill time: 0 minutes
2 cups (500 mL) drained and rinsed PC Blue Menu Black Beans
1 cup (250 mL) chopped tomatoes
½ cup (125 mL) PC Blue Menu Whole Kernel Corn
½ cup (125 mL) chopped fresh coriander
1/3 cup (75 mL) diced shallots
¼ cup (50 mL) finely chopped seeded jalapeno peppers
3 tbsp (45 mL) fresh lime juice
2 tbsp (25 mL) olive oil
½ tsp (1 mL) salt
In bowl, stir together black beans, tomatoes, corn, coriander, shallots, jalapeno, lime juice, olive oil and salt. Using potato masher, mash 8 to 10 times to desired consistency. Transfer to serving bowl.
Per ¼ cup (50 mL) serving:
60 calories
fat 3 g
sodium 130 mg
carbohydrate 7 g
fibre 2 g
protein 2 g
Low in sodium
Source of Fibre
Healthier choices are within reach
