Mango Black Bean Salad
User Reviews
5
Mango Black Bean Salad
Description
This Mango Black Bean Salad features two drained and rinsed cans of black beans tossed together with fresh mango pieces, chopped red bell pepper, sliced green onions, and a pinch of red pepper flakes for subtle heat. The dressing consists of red wine vinegar plus the zest and juice of both an orange and a lime, adding layered citrus tanginess and brightness. Combined and chilled for at least an hour, the ingredients meld to produce a balanced mix of sweetness, acidity, and spice.
The texture contrasts the creaminess of the beans with juicy mango and crunchy pepper and onions. The salad is well-suited as a side dish for summer meals, barbecues, or as a light vegetarian option.
The original notes highlight adjusting the heat by varying red pepper flakes, stressing the importance of the resting time for full flavor integration. Using dried beans cooked and frozen ahead is a budget-friendly alternative to canned beans, allowing quick preparation when needed.
Ingredients
- 30 ounces black beans 2 cans, drained and rinsed
- 2 Mango peeled and cut into ½ inch wide pieces
- 1 red bell pepper rinsed, seeds removed, chopped
- 3 green onions white and green parts; sliced
- ¼ teaspoon red pepper flakes
- ½ cup red wine vinegar
- orange zest and juice of 1
- lime zest and juice of 1
Instructions
- Combine all ingredients in a large bowl and mix well.
- Chill for one hour before serving.
Notes
- Adjust red pepper flakes to control the salad's spiciness level.
- Let the salad rest chilled at least one hour to allow flavors to meld fully.
- For cost savings, use cooked dried beans stored frozen instead of canned beans.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8servings
Amount Per Serving
Calories 143 kcal
% Daily Value*
| Calories | 143kcal | 7% |
| Carbohydrates | 28g | 9% |
| Protein | 7g | 14% |
| Fat | 1g | 2% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 413mg | 17% |
| Potassium | 493mg | 10% |
| Fiber | 9g | 36% |
| Sugar | 9g | 18% |
| Vitamin A | 1118IU | 22% |
| Vitamin C | 49mg | 54% |
| Calcium | 50mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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