This Black Bean and Mango Salad is a vibrant and flavorful addition to your collection of Healthy Beans Recipes. It’s quick to prepare, refreshing, and perfect for a light meal or side dish. You’ll love how simple it is to make this healthy and satisfying salad.
Key Ingredients & Substitutions:
- Black Beans: Use canned for convenience. If using dried, cook them thoroughly beforehand.
- Mango: Fresh, ripe mango is best. You can use frozen mango, thawed, in a pinch.
- Red Onion: Shallots or green onions also work well for a milder flavor.
- Cilantro: Fresh parsley is a good alternative if you don’t like cilantro.
- Lime Juice: Essential for brightness. Lemon juice can be a substitute.
- Bell Pepper: Any color works; red or yellow adds more sweetness.
Ingredients:
- 1 (15-ounce) can black beans, rinsed and drained
- 1 large ripe mango, peeled and diced
- 1/2 red onion, finely diced
- 1/2 red bell pepper, finely diced
- 1/4 cup fresh cilantro, chopped
- 2 tablespoons fresh lime juice
- 1 tablespoon olive oil
- 1/2 teaspoon ground cumin
- 1/4 teaspoon salt (or to taste)
- Pinch of black pepper
How Much Time Will You Need?
- Total Time: 15 minutes
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Servings: 4
- Calories per serving: Approximately 180 kcal
- Tools needed: Large mixing bowl, knife, cutting board
Step-by-Step Instructions:
1. Prepare Your Ingredients
Begin by rinsing and draining your canned black beans thoroughly. Peel and dice your ripe mango, finely dice the red onion, and chop the red bell pepper and fresh cilantro.
2. Combine Salad Components
In a large mixing bowl, gently combine the rinsed black beans, diced mango, finely diced red onion, and chopped red bell pepper. Ensure everything is evenly distributed.
3. Whisk the Dressing
In a small separate bowl, whisk together the fresh lime juice, olive oil, ground cumin, salt, and a pinch of black pepper. Mix until all ingredients are well combined.
4. Dress the Salad
Pour the prepared dressing over the black bean and mango mixture. Add the fresh cilantro. Gently toss everything together until the salad is evenly coated with the dressing.
5. Serve and Enjoy
Taste and adjust seasoning if needed. You can serve this salad immediately, or chill it for about 15 minutes to allow the flavors to meld. This makes a fantastic healthy beans recipe.
Variation Ideas:
- Add diced avocado for extra creaminess.
- Include a pinch of chili powder or red pepper flakes for a subtle kick.
- Mix in cooked quinoa or brown rice to make it a heartier meal.
- Top with crumbled feta cheese for a salty tang.
- Add grilled corn kernels for a smoky flavor.
Storage Instructions:
Store leftover Black Bean and Mango Salad in an airtight container in the refrigerator for up to 3 days. The flavors will continue to develop, making it even more delicious the next day. Avoid freezing this salad, as the texture of the mango and other fresh ingredients may change.
Frequently Asked Questions (FAQ):
Can I make this salad ahead of time?
Yes, you can make this salad a few hours in advance. The flavors often improve as they meld.
What kind of mango should I use?
Use a ripe, firm mango that gives slightly when squeezed. Varieties like Ataulfo or Honey mangoes are excellent.
Is this recipe gluten-free?
Yes, this Black Bean and Mango Salad is naturally gluten-free.
Can I add other vegetables?
Absolutely! Diced cucumber, jicama, or even a different color of bell pepper would be great additions.
How can I make this salad a complete meal?
Serve it over a bed of greens, with grilled chicken or fish, or stir in some cooked grains like quinoa or farro to create a more substantial and healthy beans recipe.
What if I don’t have fresh cilantro?
You can omit it, or use fresh parsley for a similar herbaceous note in your healthy beans recipe.