Summertime Salsa

 Source: Summertime Salsa, SaskFlax

Source: Summertime Salsa, SaskFlax

Serve with taco chips or use as a side dish or topping for a baked potato.

Ingredients

  • 1 (19 oz /540 mL) can black beans, rinsed and drained
  • 1 cup (250 mL) diced, seeded Roma tomatoes
  • 1/2 cup (125 mL) chopped red onion
  • 1/3 cup (75 mL) sliced green onions
  • 3 Tbsp (45 mL) lime juice
  • 1 mango, chopped
  • 2 Tbsp (30 mL) chopped fresh cilantro leaves
  • 2 Tbsp (30 mL) chopped fresh mint leaves
  • 1 tsp (5 mL) finely diced garlic
  • 1/2 tsp (2 mL) salt
  • 1/3 cup (75 mL) ground flaxseed

Instructions

  1. In a bowl, combine beans, tomatoes, red and green onions, lime juice, mango, cilantro, mint, garlic and salt.  Mix well. Cover and refrigerate 2 hours
  2. Just before serving, stir in ground flaxseed. Serve with taco chips or use as a side dish or topping for a baked potato.
 

Nutritional Analysis

 
 

YIELD: 15 servings.

SERVING SIZE: 1/3 cup (75 mL). Each serving contains 1 tsp (5 mL) of flax.

Per Serving
Calories 55
Total Fat 2 g
Saturated Fat 1 g
Cholesterol 7 mg
Carbohydrates 11 g
Fiber 4 g
Sugars g
Protein 3 g
Sodium mg
Potassium 246 mg