Black Bean and Corn Salad with Mango

Vegetarian
Gluten Free
Health score
18%
Black Bean and Corn Salad with Mango
10 min.
12
173kcal

Suggestions


Looking for a vibrant and refreshing side dish that will elevate any meal? Look no further than this delightful Black Bean and Corn Salad with Mango! Perfectly balancing hearty and fresh flavors, this vegetarian and gluten-free salad is packed with nutrient-rich ingredients that make it a wholesome addition to your table.

Imagine the sweetness of ripe mango mingling with the earthy richness of black beans, complementing the crunch of fresh corn and the brightness of fresh lime juice. Each bite bursts with flavor, making it not just a treat for the taste buds but also a dish that’s visually stunning with its colorful medley of ingredients.

Ready in just 10 minutes, this salad is an incredible time-saver for busy home cooks or anyone looking to impress at a gathering. You can enjoy it immediately or let it sit overnight to enhance the flavors—either way, it remains a crowd favorite. Serve it alongside grilled meats, shrimp, or even a bowl of Cilantro-Lime Rice for a complete, satisfying meal.

What's more, this recipe invites kids into the kitchen with fun tasks like whisking the vinaigrette or chopping vegetables—making it an excellent opportunity for family bonding. Celebrate the goodness of healthy ingredients with this Black Bean and Corn Salad with Mango and make your next meal one to remember!

Ingredients

  • 0.8 cup avocado diced peeled ( 1 large)
  • 0.5 teaspoon pepper black freshly ground
  • 30 ounce black beans rinsed drained canned
  • 0.5 cup cotija cheese crumbled
  • 0.5 cup cilantro leaves fresh chopped
  • 1.5 cups ears corn fresh ( 3 ears)
  •  garlic clove minced
  • 0.8 cup spring onion minced ( 6 onions)
  • tablespoons jalapeno minced seeded
  • 0.3 cup juice of lime fresh
  • 1.3 cups mangos diced peeled
  • 0.3 cup olive oil 
  •  bell pepper red cut into 1/2-inch pieces
  • 0.3 teaspoon salt 
  • medium tomatoes seeded cut into 1/2-inch pieces

Equipment

  • bowl
  • frying pan
  • knife
  • whisk

Directions

  1. Combine first 5 ingredients in a large bowl, stirring with a whisk.
  2. Add corn and next 7 ingredients (through bell pepper); toss gently. Cover and refrigerate overnight, if desired.
  3. Add avocado and cheese; toss gently.
  4. Serve immediately.
  5. Serve it with Pan-Fried Beef Tenderloin, grilled shrimp, or Cilantro-Lime Rice.
  6. Kids Can Help: Kids can make the entire vinaigrette themselves and chop the tomatoes and red bell pepper with a plastic knife.

Nutrition Facts

Calories173kcal
Protein14.37%
Fat38.61%
Carbs47.02%

Properties

Glycemic Index
28.9
Glycemic Load
1.82
Inflammation Score
-7
Nutrition Score
11.760869385756%

Flavonoids

Cyanidin
0.05mg
Catechin
0.3mg
Epicatechin
0.03mg
Epigallocatechin 3-gallate
0.01mg
Eriodictyol
0.15mg
Hesperetin
0.6mg
Naringenin
0.16mg
Apigenin
0.01mg
Luteolin
0.1mg
Kaempferol
0.11mg
Myricetin
0.04mg
Quercetin
1.33mg

Nutrients percent of daily need

Calories:173.15kcal
8.66%
Fat:7.84g
12.06%
Saturated Fat:1.8g
11.24%
Carbohydrates:21.49g
7.16%
Net Carbohydrates:14.57g
5.3%
Sugar:4.88g
5.42%
Cholesterol:5.56mg
1.85%
Sodium:398.49mg
17.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.57g
13.13%
Vitamin C:32.26mg
39.1%
Fiber:6.91g
27.66%
Vitamin K:23.32µg
22.21%
Folate:81.25µg
20.31%
Vitamin A:882.1IU
17.64%
Manganese:0.29mg
14.32%
Phosphorus:133.25mg
13.33%
Potassium:451.91mg
12.91%
Vitamin B1:0.17mg
11.21%
Vitamin B2:0.19mg
11.06%
Magnesium:43.12mg
10.78%
Copper:0.21mg
10.5%
Iron:1.81mg
10.07%
Vitamin B6:0.19mg
9.67%
Vitamin E:1.44mg
9.63%
Vitamin B3:1.4mg
7.02%
Calcium:68.83mg
6.88%
Vitamin B5:0.56mg
5.62%
Zinc:0.82mg
5.48%
Selenium:2.22µg
3.17%
Vitamin B12:0.11µg
1.76%
Source:My Recipes