Black Bean Mango Stir Fry with Cilantro Lime Coconut Sauce

Dairy Free
Health score
15%
Black Bean Mango Stir Fry with Cilantro Lime Coconut Sauce
45 min.
8
462kcal

Suggestions

This black bean mango stir fry is a delicious and healthy dish that's perfect for a quick and easy weeknight meal. It's packed with fresh vegetables, including snow peas, carrots, cucumber, cabbage, and mango, which add a burst of color and flavor to the dish. The black beans provide a good source of plant-based protein, while the imitation crab adds a tasty seafood twist. The star of the show is the cilantro lime coconut sauce, which brings all the flavors together in a creamy, tangy blend.

This recipe is not only delicious but also nutritious. It's a good source of protein and fiber, and the addition of fresh ginger and garlic boosts its immune-boosting properties. The dish is also dairy-free, making it a great option for those with dairy sensitivities or allergies. You can easily customize it to your taste preferences by adjusting the spices and adding your favorite vegetables or proteins.

Whether you're looking for a tasty and healthy weeknight dinner or a fun dish to impress your guests, this black bean mango stir fry is sure to be a hit. It's a vibrant and flavorful dish that will leave you feeling satisfied and nourished. So, fire up your wok, gather your ingredients, and get ready to create a delicious and healthy feast!

Ingredients

  • tablespoons vegetable oil; peanut oil preferred 
  • cups snow peas 
  • cup carrots julienned thinly sliced
  • cup cucumber julienned thinly sliced
  • cup cabbage red thinly sliced
  • cups ears corn fresh (I highly recommend )
  • cups black beans canned drained
  •  mangos peeled cut into strips
  • cups imitation crab (we used both)
  • ounce vermicelli 
  • ounce vermicelli 
  • servings pepper 
  • servings salt and pepper to taste
  • cups lite coconut milk light
  • cup cilantro leaves fresh chopped
  •  juice of lime juiced
  • inches ginger fresh minced
  • cloves garlic minced
  • tablespoons agave nectar 
  • tablespoons soya sauce 

Equipment

  • frying pan
  • blender
  • wok

Directions

  1. To make the sauce, blend the coconut milk, cilantro, lime juice, ginger, garlic, soy sauce and agave nectar in a blender until smooth; set aside.
  2. Prepare rice noodles according to instructions (they often vary).
  3. In a large, deep skillet or wok over medium-high, heat oil until shimmering.
  4. Add crab/shrimp oil and saut until cooked through and lightly browned, about 4 to 5 minutes.
  5. Add veggies and mango and saut until veggies are lightly tender, about 4 to 5 minutes longer.
  6. Stir in the stir fry sauce and noodles. Cook for another minute or until the noodles are hot.
  7. Sprinkle with additional sriraccha, salt and pepper and red pepper flakes as desired.
  8. Makes 8 servings.

Nutrition Facts

Calories462kcal
Protein9.24%
Fat16.29%
Carbs74.47%

Properties

Glycemic Index
46.07
Glycemic Load
30.14
Inflammation Score
-10
Nutrition Score
18.105652173913%

Flavonoids

Cyanidin
23.37mg
Delphinidin
0.02mg
Pelargonidin
0.01mg
Catechin
0.45mg
Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.03mg
Kaempferol
0.05mg
Myricetin
0.06mg
Quercetin
1.18mg

Nutrients percent of daily need

Calories:462.48kcal
23.12%
Fat:8.34g
12.83%
Saturated Fat:4.26g
26.6%
Carbohydrates:85.77g
28.59%
Net Carbohydrates:77.93g
28.34%
Sugar:13.7g
15.23%
Cholesterol:4.95mg
1.65%
Sodium:1189.21mg
51.7%
Protein:10.64g
21.29%
Vitamin A:4156.65IU
83.13%
Vitamin C:39.58mg
47.98%
Manganese:0.67mg
33.73%
Fiber:7.84g
31.36%
Vitamin K:24.46µg
23.29%
Phosphorus:213.07mg
21.31%
Folate:77.5µg
19.37%
Iron:2.71mg
15.04%
Potassium:523.66mg
14.96%
Selenium:10.46µg
14.94%
Vitamin B1:0.22mg
14.76%
Magnesium:57.23mg
14.31%
Vitamin B6:0.28mg
13.76%
Copper:0.26mg
12.89%
Vitamin E:1.91mg
12.75%
Vitamin B3:2.15mg
10.75%
Vitamin B2:0.18mg
10.31%
Vitamin B5:0.77mg
7.74%
Zinc:1.15mg
7.64%
Calcium:64.13mg
6.41%
Source:Foodista
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