This mouthwatering black bean mango salad is a sweet and tangy crowd-pleaser that I like to call “bumblebean” thanks to its bold colours and appeal to bees.
It delivers a balanced mix of complex carbs, fats, and protein, as well as lots of fiber for your friendly gut bugs. The juicy mango and crunchy bell peppers also provide ample vitamin C to help you absorb more of the iron from the beans.
Enjoy it as-is, scoop it up with tortilla chips, mix in with greens, ladle atop quinoa, or roll it up in a whole grain wrap.
INGREDIENTS
- 1 can (15oz) black beans
- 1 cup fresh mango
- 1 cup bell pepper (red, orange, yellow, or mix)
- 1/2 cup corn (1 cob fresh is awesome, but frozen works too)
- 6 green onions (or 1/4 cup of raw red onion)
- 1/4 cup cilantro leaves
- 1/4 cup fresh lime juice
- 1 tablespoon olive oil
Optional ‘boosts’: avocado, fresh tomatoes
Optional heat: 1 jalapeno pepper, hot sauce, or salsa
DIRECTIONS
- Rinse beans well in colander.
- Prep corn: For fresh corn, you can boil for 2 min, or microwave in the husk for 3-4 min (read more here); if frozen, follow the directions on the package (I usually microwave for 2 min).
- Prep other fruits and veggies: Finely dice bell pepper and onion; cube mango, roughly chop cilantro leaves and optional jalapeno if using
- Prepare vinaigrette: mix together lime juice and olive oil (and hot sauce if using)
- In a large bowl, combine rinsed beans, bell peppers, onion and cilantro and any optional ingredients (heat or ‘boost’). Omit mango for now…it’s delicate. Add vinaigrette and mix well.
- Lightly salt to taste. Gently fold in the mango.
- Adjust taste with more salt, lime, cilantro, or “heat” as desired.
NUTRITION
Per ~1 cup serving
The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. They often do not apply to children.
Recipe credit: Adapted from SpruceEats and Gonna Want Seconds. Inspired by supernanny, Paula.
