Black Bean, Corn, and Avocado Salsa

Makes 3 1/2 cups (875 mL)

Black beans are pivotal to the cuisines of Central and South America, Mexico, the Caribbean, and Cuba, where these delicious beans are practically a daily staple. This hearty salsa has a Mexican influence, from a part of the world where salsas are served as a condiment or side dish at virtually every meal. It is rich in protein, dietary fibre, iron, potassium, zinc, and folate.

2 cups (500 mL) cooked or canned black beans, drained and rinsed
1 cup (250 mL) diced tomato
1 cup (250 mL) corn kernels, fresh, frozen, or canned
1/4 cup (60 mL) chopped green onion
2 tablespoons (30 mL) lime juice
2 tablespoons (30 mL) chopped fresh cilantro or parsley
1 teaspoon (5 mL) ground cumin
1/4 teaspoon (1 mL) salt
1/2 fresh green chili, finely minced, or hot sauce to taste
1 clove garlic, minced
1 ripe avocado, diced
Combine the black beans, tomato, corn, green onion, lime juice, cilantro, cumin, salt, green chili, and garlic in a medium bowl. Mix well. Gently fold in the avocado and transfer the salsa to a serving bowl.

Per cup (250 mL): calories: 142, protein: 6 g, fat: 5 g, carbohydrate: 21 g (2 g from sugar), dietary fibre: 7 g, calcium: 27 mg, iron: 2 mg, magnesium: 61 mg, phosphorus: 116 mg, potassium: 501 mg, sodium: 77 mg, zinc: 1 mg, thiamin: 0.2 mg, riboflavin: 0.1 mg, niacin: 1.4 mg, vitamin B 6: 0.2 mg, folate: 112 mcg, pantothenic acid: 0.6 mg, vitamin B 12: 0 mcg, vitamin A: 18 mcg, vitamin C: 17 mg, vitamin E: 0.3 mg, omega-6 fatty acids: 0.7 g, omega-3 fatty acids: 0.1 g

Percentage of calories from protein 17%, fat 29%, carbohydrate 54%