Estimated Nutrition (whole recipe, rough)
Counts 15 of 16 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 15 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Black Bean | 1/2 cup canned (120g) drained | 114 |
| Pineapple | 1 cup chunks (165g) | 82 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Honey | 1 tbsp (21g) | 64 |
| Red Onion | 1 medium (110g) | 44 |
| Onion | 1 medium (110g) | 44 |
| Red Bell Pepper | 1 medium (119g) | 31 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Lime | juice of 1 lime (44ml) | 11 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Bean | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 30 oz. black beans, drained (preferably no salt added beans, if you can get them)
- 15 oz. kernel corn, drained
- 2 Roma tomatoes, diced
- 1/4 cup diced red bell pepper
- 1/4 cup diced red onion
- 1/4 cup diced scallions
- 1/4 cup diced pineapple
- 1 tbsp. chopped fresh cilantro
- 1 jalapeño, seeded and minced
- 4 tbsp. sherry vinegar
- 3 tbsp. honey
- 1 tbsp. salt
- 1 tsp. ground black pepper
- Half a lime, juiced
- Pinch of ground cumin
Directions
Mix all the ingredients together in a large bowl. Refrigerate for one hour, but the longer it sits, the better the flavors will meld. This tastes great as leftovers and if served at a party or a potluck, expect it to disappear quickly.
Note that the amount of salt may seem high in this recipe, but keep in mind that the salt has to season A LOT of ingredients. If you can find no salt added black beans, you may need the full tablespoon of salt. If you're concerned about the sodium levels in this recipe, start off with 1 tsp. salt and adjust to your tastes.