Summertime Salsa

Source:   |  Category: Appetizer, Diabetic Friendly, Heart Healthy, Whole Flaxseed, Ground Flaxseed

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 tomatoe
  • 1/2 cup (125 mL) chopped red onion
  • 1/3 cup (75 mL) sliced green onion
  • 3 Tbsp (45 mL) lime juice
  • 1 mango, chopped
  • 2 Tbsp (30 mL) chopped fresh cilantro leave
  • 2 Tbsp (30 mL) chopped fresh mint leave
  • 1 tsp (5 mL) finely diced garlic
  • 1/2 tsp (2 mL) salt
  • 1/3 cup (75 mL) ground flaxseed
1 (19 oz ) can black beans, rinsed and drained1 cup diced, seeded Roma tomatoe1/2 cup chopped red onion1/3 cup sliced green onion3 Tbsp lime juice1 mango, chopped2 Tbsp chopped fresh cilantro leave2 Tbsp chopped fresh mint leave1 tsp finely diced garlic1/2 tsp salt1/3 cup 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 hour
  2. Just before serving, stir in ground flaxseed. Serve with taco chips or use as a side dish or topping for a baked potato.

Yield:   15 servings

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

Nutritional Analysis

Calories55
Total Fat1 g
Cholesterol7 mg
Carbohydrates11 g
Fiber4 g
Protein3 g
Sodium246 mg
Potassium246 mg

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