Black Bean, Tropical Fruit and Queso Blanco Salsa

Gluten Free
Dairy Free
Health score
16%
Black Bean, Tropical Fruit and Queso Blanco Salsa
20 min.
4
383kcal

Suggestions

Ingredients

  • cup avocado diced ripe
  • 0.3 teaspoon pepper black freshly ground
  • 0.5 teaspoon ground cumin seeds toasted
  • clove garlic minced
  • servings kosher salt 
  • servings kosher salt and pepper black freshly ground
  • 0.8 cup mangos diced
  • 0.3 cup olive oil extra-virgin
  • tablespoon orange juice fresh
  • 0.5 cup orange sections coarsely chopped
  • tablespoon parsley italian coarsely chopped
  • 0.8 cup queso blanco crumbled
  • 0.3 cup bell pepper diced red finely
  • 0.3 cup scallions light white green finely chopped
  •  scotch bonnet chile minced stemmed seeded
  • 1.5 teaspoons shallots minced
  • 1.5 teaspoons sherry vinegar spanish
  • tablespoons sherry vinegar spanish
  • cup well-rinsed canned

Equipment

  • bowl
  • whisk

Directions

  1. To make the Salsa: In a large bowl, combine all the ingredients except the avocado in the order listed. Very gently, fold in the avocado, to avoid smashing the delicate ingredients. Cover and refrigerate until chilled.
  2. To make the Dressing: In a small bowl, combine all ingredients and whisk them well. Cover and refrigerate. To serve, gently fold the dressing into the salsa. Season to taste and serve.

Nutrition Facts

Calories383kcal
Protein9.75%
Fat65.61%
Carbs24.64%

Properties

Glycemic Index
114.06
Glycemic Load
4.02
Inflammation Score
-8
Nutrition Score
17.21565231033%

Flavonoids

Cyanidin
0.15mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.53mg
Epicatechin
0.14mg
Epigallocatechin 3-gallate
0.06mg
Eriodictyol
0.01mg
Hesperetin
6.64mg
Naringenin
3.54mg
Apigenin
2.17mg
Luteolin
0.15mg
Kaempferol
0.15mg
Myricetin
0.21mg
Quercetin
0.82mg

Nutrients percent of daily need

Calories:383.48kcal
19.17%
Fat:28.74g
44.22%
Saturated Fat:8.56g
53.48%
Carbohydrates:24.28g
8.09%
Net Carbohydrates:17.01g
6.19%
Sugar:10.8g
12%
Cholesterol:33.27mg
11.09%
Sodium:1092.49mg
47.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.61g
19.23%
Vitamin C:52.8mg
63.99%
Vitamin K:48µg
45.72%
Phosphorus:442.83mg
44.28%
Fiber:7.27g
29.09%
Vitamin A:1301.86IU
26.04%
Folate:90.08µg
22.52%
Vitamin E:3.31mg
22.05%
Calcium:204.55mg
20.45%
Potassium:595.82mg
17.02%
Vitamin B2:0.25mg
14.69%
Manganese:0.27mg
13.3%
Vitamin B6:0.24mg
11.96%
Copper:0.22mg
11.07%
Iron:1.75mg
9.73%
Magnesium:37.58mg
9.39%
Zinc:1.35mg
8.98%
Vitamin B1:0.13mg
8.93%
Vitamin B5:0.79mg
7.88%
Vitamin B3:1.43mg
7.13%
Selenium:1.21µg
1.74%