Mango Black Bean Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
97%
Mango Black Bean Salad
25 min.
3
215kcal

Suggestions

Ingredients

  • cup black beans canned rinsed
  • teaspoon chili powder 
  • 0.3 cup cilantro leaves 
  • cup corn kernels 
  • teaspoon garlic minced
  •  green onions sliced
  • teaspoon ground cumin 
  • servings salt and ground pepper black to taste
  •  juice of lemon juiced
  • medium mangos cubed peeled
  • tablespoon olive oil extra-virgin
  • medium bell pepper red chopped
  • 5.5 cups romaine lettuce chopped

Equipment

  • bowl
  • whisk

Directions

  1. Combine mango, red bell pepper, black beans, corn, green onions, and cilantro in a large bowl.
  2. Whisk together lemon juice, olive oil, garlic, cumin, chili powder, salt, and pepper in a small bowl.
  3. Add dressing to fruit and vegetable mixture; toss to coat.
  4. Add romaine lettuce and toss lightly to mix.

Nutrition Facts

Calories215kcal
Protein12.55%
Fat24.68%
Carbs62.77%

Properties

Glycemic Index
71.58
Glycemic Load
5.65
Inflammation Score
-10
Nutrition Score
26.606521658275%

Flavonoids

Cyanidin
0.07mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
1.19mg
Eriodictyol
1.46mg
Hesperetin
4.34mg
Naringenin
0.41mg
Apigenin
0.01mg
Luteolin
0.3mg
Kaempferol
0.28mg
Myricetin
0.06mg
Quercetin
4.53mg

Nutrients percent of daily need

Calories:214.56kcal
10.73%
Fat:6.5g
10%
Saturated Fat:0.99g
6.17%
Carbohydrates:37.2g
12.4%
Net Carbohydrates:27.52g
10.01%
Sugar:15.79g
17.54%
Cholesterol:0mg
0%
Sodium:357.21mg
15.53%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.44g
14.87%
Vitamin A:9978.62IU
199.57%
Vitamin K:134.15µg
127.76%
Vitamin C:97.1mg
117.7%
Folate:237.67µg
59.42%
Fiber:9.69g
38.75%
Manganese:0.52mg
25.76%
Potassium:773.51mg
22.1%
Vitamin B6:0.37mg
18.41%
Iron:3.25mg
18.05%
Vitamin E:2.53mg
16.84%
Vitamin B2:0.26mg
15.55%
Vitamin B1:0.23mg
15.21%
Magnesium:60.1mg
15.02%
Phosphorus:148.86mg
14.89%
Copper:0.29mg
14.53%
Vitamin B3:2.26mg
11.32%
Calcium:85.43mg
8.54%
Vitamin B5:0.76mg
7.56%
Zinc:1mg
6.68%
Selenium:2.33µg
3.32%
Source:Allrecipes