Craving a fresh side dish that fits the guidelines of the DASH diet? This black bean and corn relish might become your new favorite. It’s light, loaded with fiber, and perfect for days when you need something quick but still want to stay on track with your health goals.
You’ll appreciate how simple it is to throw everything together. Plus, you can easily tweak the flavors based on what you have in your pantry or fridge. Let’s take a closer look at what you’ll need.
Ingredients
- 1 can (15 ounces) low-sodium black beans, drained and rinsed
- 1 cup fresh or frozen (thawed) corn kernels
- 1 bell pepper (any color), chopped
- 1 small red onion, finely diced
- 2 tablespoons fresh cilantro, chopped (optional if you’re not a cilantro fan)
- Juice of 1 lime
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon chili powder
- Salt and pepper to taste
Directions
- In a medium bowl, combine the black beans, corn, bell pepper, and red onion.
- In a separate small bowl, whisk together the lime juice, olive oil, garlic powder, chili powder, and a pinch of salt and pepper.
- Pour the dressing over your bean and corn mix, then stir gently until everything is well coated.
- Taste test now. Add more salt, pepper, or lime juice if needed. Don’t be afraid to personalize the flavors.
- Cover the bowl and let the relish chill in the fridge for at least 30 minutes. This helps the flavors blend for a tastier bite.
- Serve it as a side, a topping for grilled chicken, or even scooped up with baked tortilla chips.
Nutrition facts
Below is an approximate breakdown per ½-cup serving:
| Nutrient | Amount |
|---|---|
| Calories | ~90 |
| Total Fat | ~2 g |
| Sodium | ~75 mg |
| Carbohydrates | ~16 g |
| Dietary Fiber | ~5 g |
| Protein | ~4 g |
Final thoughts
This relish can be your go-to when you need a simple but satisfying addition to your lunch or dinner lineup. Because you’re using low-sodium ingredients, it aligns with the core principle of the DASH diet. No need to sacrifice taste when fresh veggies, flavorful herbs, and zesty seasonings are on your side.
Feel free to experiment with extra spices if you’re feeling bold. Maybe add a pinch of cumin or swap in diced tomatoes. Whichever route you choose, you’ll likely find yourself making this recipe again and again.
Frequently asked questions (faqs)
Can I use canned corn instead of frozen or fresh?
Absolutely. Just choose a low-sodium option to keep things in line with the DASH approach. Drain it well, then stir it in.
How long does this relish keep?
Stored in an airtight container in the fridge, it should last about 3 to 4 days. Give it a quick stir to refresh it before serving.
What else can I pair it with?
It’s great on top of tacos, grilled fish, or baked potatoes. You can also serve it with whole-grain crackers for a wholesome snack.
Ingredients
1 can (15 ounces) low-sodium black beans, drained and rinsed
1 cup fresh or frozen (thawed) corn kernels
1 bell pepper (any color), chopped
1 small red onion, finely diced
2 tablespoons fresh cilantro, chopped (optional if you’re not a cilantro fan)
Juice of 1 lime
1 tablespoon olive oil
1 teaspoon garlic powder
1 teaspoon chili powder
Salt and pepper to taste
Directions
- In a medium bowl, combine the black beans, corn, bell pepper, and red onion.
- In a separate small bowl, whisk together the lime juice, olive oil, garlic powder, chili powder, and a pinch of salt and pepper.
- Pour the dressing over your bean and corn mix, then stir gently until everything is well coated.
- Taste test now. Add more salt, pepper, or lime juice if needed. Don’t be afraid to personalize the flavors.
- Cover the bowl and let the relish chill in the fridge for at least 30 minutes. This helps the flavors blend for a tastier bite.
- Serve it as a side, a topping for grilled chicken, or even scooped up with baked tortilla chips.
