Black Bean-and-Mango Salsa

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
2%
Black Bean-and-Mango Salsa
15 min.
15
189kcal

Suggestions

Ingredients

  • 15 ounce black beans rinsed drained canned
  • 0.5 teaspoon chili powder 
  • teaspoons cilantro leaves fresh chopped
  • 0.5 teaspoon garlic salt 
  • small bell pepper green chopped
  •  green onions chopped
  • 0.5 teaspoon hot sauce 
  • tablespoon juice of lime fresh
  •  mangos peeled chopped
  • 0.5 teaspoon seasoned pepper 
  •  plum tomatoes seeded chopped
  • 15 servings tortilla chips assorted
  • 0.3 cup vinaigrette dressing italian

Equipment

  • bowl

Directions

  1. Stir together first 12 ingredients in a medium bowl; cover and chill 1 hour or up to 24 hours.
  2. Serve with tortilla chips.
  3. Black Bean-and-Corn Salsa: Substitute 1 (11-ounce) can shoepeg corn, drained, for mango. Proceed as directed.

Nutrition Facts

Calories189kcal
Protein8.18%
Fat37.06%
Carbs54.76%

Properties

Glycemic Index
13.05
Glycemic Load
1.11
Inflammation Score
-4
Nutrition Score
6.35739138852%

Flavonoids

Cyanidin
0.01mg
Catechin
0.24mg
Eriodictyol
0.02mg
Hesperetin
0.09mg
Naringenin
0.06mg
Luteolin
0.24mg
Kaempferol
0.06mg
Myricetin
0.02mg
Quercetin
0.51mg

Nutrients percent of daily need

Calories:189.07kcal
9.45%
Fat:8.06g
12.4%
Saturated Fat:1.21g
7.56%
Carbohydrates:26.8g
8.93%
Net Carbohydrates:22.8g
8.29%
Sugar:2.65g
2.94%
Cholesterol:0mg
0%
Sodium:284.13mg
12.35%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.01g
8.01%
Vitamin K:18.42µg
17.54%
Fiber:4g
16%
Vitamin C:11.89mg
14.42%
Phosphorus:100.17mg
10.02%
Vitamin E:1.41mg
9.43%
Magnesium:37.17mg
9.29%
Folate:30.51µg
7.63%
Iron:1.09mg
6.07%
Vitamin B1:0.09mg
6.06%
Vitamin A:292.06IU
5.84%
Potassium:202.48mg
5.79%
Copper:0.11mg
5.48%
Manganese:0.11mg
5.27%
Vitamin B6:0.1mg
5.2%
Calcium:45.47mg
4.55%
Vitamin B5:0.43mg
4.29%
Zinc:0.59mg
3.93%
Vitamin B2:0.07mg
3.85%
Vitamin B3:0.6mg
3.01%
Selenium:1.79µg
2.55%
Source:My Recipes