Black Bean-and-Fruit Salsa

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
17%
Black Bean-and-Fruit Salsa
45 min.
4
101kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black
  • 0.5 cup black beans canned rinsed drained
  • tablespoon cilantro leaves fresh minced
  •  garlic clove minced
  • teaspoon ground cumin 
  • tablespoon juice of lime fresh
  • 0.5 cup mangos ripe cubed peeled
  • tablespoon olive oil extra-virgin
  • cup papaya diced peeled
  • 0.5 teaspoon habanero pepper sauce 
  • 0.5 cup pineapple cubed
  • 0.5 cup onion diced red

Equipment

  • bowl

Directions

  1. Combine all ingredients in a large bowl; toss gently to coat.

Nutrition Facts

Calories101kcal
Protein7.99%
Fat32.61%
Carbs59.4%

Properties

Glycemic Index
85.04
Glycemic Load
5.26
Inflammation Score
-6
Nutrition Score
7.4021739026775%

Flavonoids

Cyanidin
0.02mg
Catechin
0.35mg
Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.01mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
1mg
Kaempferol
0.15mg
Myricetin
0.04mg
Quercetin
4.17mg

Nutrients percent of daily need

Calories:101.07kcal
5.05%
Fat:3.91g
6.01%
Saturated Fat:0.57g
3.56%
Carbohydrates:16.01g
5.34%
Net Carbohydrates:12.81g
4.66%
Sugar:8.56g
9.51%
Cholesterol:0mg
0%
Sodium:87.84mg
3.82%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.15g
4.31%
Vitamin C:43.05mg
52.18%
Manganese:0.36mg
17.87%
Fiber:3.2g
12.78%
Vitamin A:591.16IU
11.82%
Folate:43.14µg
10.78%
Potassium:238.45mg
6.81%
Copper:0.12mg
6.12%
Magnesium:24.33mg
6.08%
Iron:1.03mg
5.73%
Vitamin B6:0.11mg
5.68%
Vitamin E:0.84mg
5.58%
Vitamin B1:0.08mg
5.05%
Vitamin K:4.98µg
4.74%
Phosphorus:41.93mg
4.19%
Vitamin B2:0.06mg
3.49%
Calcium:31.91mg
3.19%
Vitamin B3:0.57mg
2.84%
Vitamin B5:0.23mg
2.3%
Zinc:0.26mg
1.75%
Selenium:0.89µg
1.27%
Source:My Recipes