Black Bean-Mango Salsa

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

Suggestions


Looking for a vibrant and refreshing dish that’s perfect for any occasion? Look no further than this delightful Black Bean-Mango Salsa! Bursting with flavor and color, this salsa is not only a feast for the eyes but also a healthy addition to your meal repertoire. Whether you’re hosting a gathering, enjoying a casual snack, or simply looking for a nutritious appetizer, this recipe checks all the boxes.

Combining the earthy richness of black beans with the sweet, tropical notes of ripe mango, this salsa offers a unique twist on traditional recipes. The addition of fresh cilantro, zesty lime juice, and a hint of jalapeño provides a perfect balance of flavors that will tantalize your taste buds. Plus, it’s incredibly versatile—serve it with tortilla chips, as a topping for grilled meats, or even as a refreshing side dish to complement your favorite meals.

Best of all, this Black Bean-Mango Salsa is vegetarian, vegan, gluten-free, and dairy-free, making it suitable for a wide range of dietary preferences. With just 140 calories per serving, you can indulge guilt-free! Ready in just 45 minutes, this dish is as easy to prepare as it is delicious. So gather your ingredients and get ready to impress your friends and family with this colorful and nutritious salsa!

Ingredients

  • 15 oz black beans rinsed drained canned
  • tablespoon cilantro leaves fresh chopped
  • clove garlic minced peeled
  • tablespoon jalapeno fresh minced
  • tablespoons juice of lime 
  • cup mangos diced
  • 0.3 cup onion diced finely
  • 0.5 cup bell pepper diced yellow (or all 1 color)
  • tablespoon red wine vinegar 
  • 0.3 lb roma tomatoes 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