Black Bean and Mango Salsa

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
20%
Black Bean and Mango Salsa
26 min.
6
173kcal

Suggestions

Ingredients

  • 15 ounce black beans rinsed drained canned
  • cup freshly cilantro leaves chopped
  • servings coarse sea salt and pepper fresh black
  • tablespoon gingerroot fresh grated
  •  juice of orange juiced
  • tablespoons juice of lime 
  • tablespoon lime zest 
  •  mangos diced finely
  • tablespoon olive oil 
  • tablespoons olive oil 
  • tablespoon orange zest 
  • 0.5 cup onion diced red finely
  • servings salt and pepper black freshly ground
  • large tomatoes red quartered

Equipment

  • bowl
  • baking sheet
  • oven
  • broiler

Directions

  1. Put the beans into a large bowl and add the diced mango, red onion, roasted tomatoes, grated ginger root, cilantro, lime zest, orange zest and juices and drizzle with the oil. Season with salt and pepper, to taste. Lightly toss, cover and refrigerate until ready to serve.;
  2. Preheat broiler on low. Quarter the tomatoes and place them on a baking sheet.
  3. Drizzle with olive oil, sprinkle with sea salt and fresh black pepper, to taste.
  4. Place in oven and broil for about 5 to 7 minutes until slightly golden brown and softened. Cool.;

Nutrition Facts

Calories173kcal
Protein11.99%
Fat37.21%
Carbs50.8%

Properties

Glycemic Index
46.63
Glycemic Load
3.89
Inflammation Score
-8
Nutrition Score
11.07304354336%

Flavonoids

Cyanidin
0.03mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.59mg
Eriodictyol
0.24mg
Hesperetin
2.52mg
Naringenin
0.7mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
0.67mg
Kaempferol
0.16mg
Myricetin
0.11mg
Quercetin
4.55mg

Nutrients percent of daily need

Calories:173.4kcal
8.67%
Fat:7.53g
11.58%
Saturated Fat:1.08g
6.76%
Carbohydrates:23.12g
7.71%
Net Carbohydrates:16.41g
5.97%
Sugar:7.96g
8.84%
Cholesterol:0mg
0%
Sodium:471.75mg
20.51%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.46g
10.92%
Vitamin C:34.2mg
41.45%
Fiber:6.71g
26.86%
Vitamin A:1091.94IU
21.84%
Folate:75.88µg
18.97%
Vitamin K:19.02µg
18.11%
Manganese:0.3mg
15.19%
Potassium:494.51mg
14.13%
Copper:0.23mg
11.71%
Vitamin E:1.75mg
11.67%
Phosphorus:105.13mg
10.51%
Vitamin B1:0.15mg
10.18%
Magnesium:39.81mg
9.95%
Iron:1.74mg
9.67%
Vitamin B6:0.16mg
8.03%
Vitamin B2:0.12mg
7.28%
Vitamin B3:1.15mg
5.75%
Calcium:44.78mg
4.48%
Zinc:0.58mg
3.83%
Vitamin B5:0.33mg
3.26%
Selenium:1.27µg
1.81%