Black Bean-Mango Salsa

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
29%
Black Bean-Mango Salsa
45 min.
4
140kcal

Suggestions

Ingredients

  • 15 oz black beans rinsed drained canned
  • tablespoon cilantro leaves fresh chopped
  • clove garlic minced peeled
  • tablespoon jalapeño chili fresh minced
  • tablespoons juice of lime 
  • cup firm-ripe mango diced
  • 0.3 cup onion diced finely
  • 0.5 cup orange and bell pepper diced yellow (or all 1 color)
  • tablespoon red wine vinegar 
  • 0.3 lb roma tomato cored rinsed coarsely chopped
  • servings salt and pepper 

Equipment

  • bowl

Directions

  1. In a bowl, mix beans, mango, tomato, bell peppers, onion, jalapeo, cilantro, garlic, lime juice, and vinegar.
  2. Add salt and pepper to taste.
  3. Serve, or cover and chill up to 1 day.

Nutrition Facts

Calories140kcal
Protein20.09%
Fat3.62%
Carbs76.29%

Properties

Glycemic Index
52.69
Glycemic Load
3.47
Inflammation Score
-8
Nutrition Score
13.203913077064%

Flavonoids

Cyanidin
0.04mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.71mg
Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.22mg
Apigenin
0.01mg
Luteolin
0.25mg
Isorhamnetin
0.5mg
Kaempferol
0.12mg
Myricetin
0.12mg
Quercetin
2.68mg

Nutrients percent of daily need

Calories:140.44kcal
7.02%
Fat:0.59g
0.91%
Saturated Fat:0.14g
0.88%
Carbohydrates:28.14g
9.38%
Net Carbohydrates:19.32g
7.02%
Sugar:7.11g
7.9%
Cholesterol:0mg
0%
Sodium:605.36mg
26.32%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.41g
14.82%
Vitamin C:63.66mg
77.17%
Fiber:8.83g
35.31%
Folate:95.43µg
23.86%
Manganese:0.36mg
18.04%
Vitamin A:775.17IU
15.5%
Potassium:541.12mg
15.46%
Copper:0.3mg
14.86%
Phosphorus:138.28mg
13.83%
Iron:2.32mg
12.88%
Vitamin B1:0.19mg
12.38%
Magnesium:49.22mg
12.3%
Vitamin B6:0.2mg
10.08%
Vitamin B2:0.16mg
9.45%
Vitamin B3:1.35mg
6.73%
Calcium:52.2mg
5.22%
Zinc:0.73mg
4.87%
Vitamin K:5.07µg
4.83%
Vitamin E:0.68mg
4.53%
Vitamin B5:0.37mg
3.72%
Selenium:1.87µg
2.67%
Source:My Recipes