Black Bean and Mango Salsa

Vegetarian
Gluten Free
Dairy Free
Health score
17%
Black Bean and Mango Salsa
70 min.
10
85kcal

Suggestions

Ingredients

  • 16 oz black beans rinsed drained canned
  • 0.3 cup cilantro leaves chopped
  • 10 oz regular corn frozen thawed
  • 0.3 cup juice of lime 
  • cup mangos ripe chopped
  •  env. seasons dressing mix italian good
  • 0.3 cup onion red chopped
  • 0.5 cup bell pepper red chopped

Equipment

    Directions

    1. Mix all ingredients until well blended; cover.
    2. Refrigerate at least 1 hour.
    3. Serve with grilled chicken or tortilla chips.

    Nutrition Facts

    Calories85kcal
    Protein17.14%
    Fat4.37%
    Carbs78.49%

    Properties

    Glycemic Index
    14.27
    Glycemic Load
    1.35
    Inflammation Score
    -5
    Nutrition Score
    6.4369564937509%

    Flavonoids

    Cyanidin
    0.02mg
    Catechin
    0.28mg
    Eriodictyol
    0.13mg
    Hesperetin
    0.54mg
    Naringenin
    0.02mg
    Luteolin
    0.05mg
    Isorhamnetin
    0.27mg
    Kaempferol
    0.04mg
    Myricetin
    0.01mg
    Quercetin
    1.41mg

    Nutrients percent of daily need

    Calories:84.94kcal
    4.25%
    Fat:0.45g
    0.69%
    Saturated Fat:0.09g
    0.57%
    Carbohydrates:18.18g
    6.06%
    Net Carbohydrates:13.71g
    4.98%
    Sugar:2.91g
    3.23%
    Cholesterol:0mg
    0%
    Sodium:184.14mg
    8.01%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:3.97g
    7.94%
    Vitamin C:21.16mg
    25.65%
    Fiber:4.47g
    17.9%
    Folate:51.48µg
    12.87%
    Vitamin A:453.86IU
    9.08%
    Manganese:0.18mg
    8.97%
    Potassium:284.14mg
    8.12%
    Phosphorus:80.55mg
    8.05%
    Magnesium:28.65mg
    7.16%
    Vitamin B1:0.11mg
    7.04%
    Iron:1.14mg
    6.33%
    Vitamin B6:0.13mg
    6.33%
    Copper:0.13mg
    6.3%
    Vitamin B2:0.1mg
    5.6%
    Vitamin B3:0.96mg
    4.81%
    Zinc:0.49mg
    3.29%
    Vitamin K:2.77µg
    2.64%
    Vitamin B5:0.24mg
    2.4%
    Calcium:21.78mg
    2.18%
    Vitamin E:0.29mg
    1.96%
    Selenium:0.96µg
    1.37%