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RED BEAN AND CALIFORNIA AVOCADO SPREAD
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What's this?

This recipe is

  • Low Fat
  • Vegan

  • Low in Sodium

    Less than 140 mg of sodium per serving.

  • Low Fat

    5% DV or less (10g of a 2,000 calorie diet).

  • Low Calorie

    Less than 40 calories per serving.

  • Kid-Friendly

    Kids can prepare.

  • Vegan

    Vegan or total vegetarian diet includes only foods from plants: fruits, vegetables, beans, peas, grains, seeds, and nuts.

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  • Preparation

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  • Cook Time

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  • Total Time

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Recipe Provided By

A zesty red bean and California Avocado salsa.

Ingredients

  • 1.000 1 cup
    cooked red beans
  • 1.000 1
    ripe, Fresh California Avocado, peeled, seeded and diced
  • 0.250 ¼ cup
    cilantro
  • 1.000 1 Tbsp.
    minced red onion
  • 0.250 ¼ cup
    diced Roma tomatoes
  • 0.500 ½ tsp.
    minced jalapeño
  • 2.000 2
    drops Louisiana-style hot sauce
  • 0.000
    Pinch each salt and pepper
  • 1.000 1 tsp.
    lime juice

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Instructions

  1. Gently mix together all ingredients.

Serving Suggestions:
Spread on your favorite fish, chicken or crusty bread.

Beverage Pairings:
Try with a glass of Zinfandel

*Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

Nutrition information per serving

Nutrition Information Per Serving: Calories 130; Total Fat 7 g (Sat 1 g, Trans 0 g, Poly 1 g, Mono 4 g); Cholesterol 0 mg; Sodium 150 mg; Potassium 254 mg; Total Carbohydrates 14 g; Dietary Fiber 7 g; Total Sugars 2 g; Protein 4 g; Vitamin A 172 IU; Vitamin C 7 mg; Calcium 30 mg; Iron 1 mg; Vitamin D 0 IU; Folate 41 mcg; Omega 3 Fatty Acid 0.1 g

% Daily Value*: Vitamin A 4%; Vitamin C 10%; Calcium 2%; Iron 8%

*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Mediterranean Foods Alliance - An OldWays Program

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