Updated:
Sat Sep 16 07:31:28 2023
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Click image to enlarge
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Spicy Black Bean and Corn Relish...
"Bean Thing"
Fast and easy, almost everything comes from a can, jar, or bottle,
but the brand of each is important. Substitutions might not work well.
Serve cold, a good summer snack or topping for grilled anything.
Preparation: 20-30 minutes. Yield: 2 quarts or about 4 pounds.
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Ingredients:
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*
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The La Costeña jalapeños are delicious and are packed with pickled onion
and carrot slices (you can also get
get the
carrots separately). Make sure you get the sliced jalapeños, not the whole
ones. Also don't get the serrano peppers by mistake
(the cans look almost the same) unless you like really spicy food.
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Directions:
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- Drain the beans but don't rinse them; the thick stuff at the bottom is
good. Put beans with thick juice and residue in a big ceramic bowl.
- Remove skin from cucumber, optionally remove seed core, cut into
bite-size pieces, put them on top of the beans.
- Sprinkle fresh Mexican ancho chili powder liberally over the cucumber
pieces.
- Drain and add the corn, squeeze in juice from a lime and grind some
black pepper over it.
- Open the jalapeños can, pour a little of the liquid into the bowl
and drain the rest. Cut up the peppers into smaller pieces and add them
(with the carrot slices and onions) to the bowl.
- Drain liquid from Goya salad olives and dump them all into the bowl.
- Squeeze in the juice of the other lime(s), and also put in some lime pulp.
- Spread sunflower seeds over the top.
- Pour about a tablespoon of olive oil over everything.
- Add a whole bottle of La Costeña green salsa.
- Mix it all up, put into suitable containers (e.g. two 32oz glass jars),
and let chill.
The result should be juicy, not dry. It keeps well; there should be enough
for a week or two depending on serving size (see
below). Serve over nonfat plain Greek yogurt, low-fat plain cottage
cheese, or even a mashed boiled egg. Vegans can use
vegan cottage
cheese, vegan
yogurt, rice, farina, couscous, polenta, farofa...
Accompany
with casabe (as in the photo),
tostadas,
platanitos,
or any kind of healthy chips or crackers you like (e.g. veggie
chips).
Nutrition per serving
The recipe makes 14-16 servings.
Beverage, crackers, and whatever you put it on (yogurt, rice, whatever)
are not included in the table.
Ingredient
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Calories
| milligrams
Sodium
| grams
Fat
| grams
Protein
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Goya black beans (low-salt)
| 37.9
| 80.0
| 0.1
| 2.3
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small can of jalapeños
| 2.5
| 117.5
| 0.0
| 0.3
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small can of corn
| 15.8
| 33.3
| 0.1
| 0.3
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La Costeña salsa verde
| 0.0
| 113.8
| 0.0
| 0.0
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olives
| 21.7
| 368.3
| 2.2
| 0.0
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cucumber
| 2.5
| 0.0
| 0.0
| 0.0
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olive oil
| 120
| 0.0
| 1.2
| 0.0
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sunflower seeds
| 100
| 0.0
| 8.5
| 3.5
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2 limes
| 0.0
| 3.3
| 0.0
| 0.0
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TOTAL
| 300.4
| 672.8
| 24.9
| 6.4
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As you can see it's a bit high in sodium thanks mainly to the olives. The
maximum daily sodium intake considered safe (USDA Dietary Reference Intake,
or DRI) is 2300mg so one serving is about 32% of that. If you serve it on
nonfat Greek yogurt the protein goes up to about 15g.
Variations
- When it's hard to find good cucumbers, just skip
the cucumber. Ditto if you're making a bigger batch, because the cucumber
pieces tend to get soft as the days pass.
- If you can't find Mezzetta roasted peppers, the B&G ones will do.
They're less grilled (no black burned parts) but crunchier. Another good
brand is Sofia from Greece. Or you can just leave them out because the
the Salad Olives include lots of red pepper pieces.
Links checked:
20 April 2023