Mango-Black Bean Salsa

Vegetarian
Gluten Free
Dairy Free
Health score
7%
Mango-Black Bean Salsa
10 min.
10
74kcal

Suggestions

Ingredients

  • 15 oz black beans rinsed drained canned
  • tablespoons cilantro leaves fresh chopped
  • tablespoon honey 
  •  jalapeno minced seeded
  • tablespoons juice of lime fresh
  • teaspoon lime rind grated
  • small mangos diced
  • oz dole pineapple tidbits canned drained
  • 0.5  bell pepper red finely chopped
  • 0.5 teaspoon salt 

Equipment

    Directions

    1. Stir together first 10 ingredients and, if desired, jicama. Cover and chill until ready to serve.
    2. *1 cup diced fresh pineapple may be substituted.

    Nutrition Facts

    Calories74kcal
    Protein14.98%
    Fat2.9%
    Carbs82.12%

    Properties

    Glycemic Index
    23.2
    Glycemic Load
    2.43
    Inflammation Score
    -5
    Nutrition Score
    5.3347825641217%

    Flavonoids

    Cyanidin
    0.02mg
    Catechin
    0.36mg
    Eriodictyol
    0.07mg
    Hesperetin
    0.36mg
    Naringenin
    0.02mg
    Luteolin
    0.06mg
    Kaempferol
    0.01mg
    Myricetin
    0.01mg
    Quercetin
    0.14mg

    Nutrients percent of daily need

    Calories:73.89kcal
    3.69%
    Fat:0.25g
    0.39%
    Saturated Fat:0.06g
    0.36%
    Carbohydrates:16.13g
    5.38%
    Net Carbohydrates:12.38g
    4.5%
    Sugar:8.16g
    9.06%
    Cholesterol:0mg
    0%
    Sodium:280.47mg
    12.19%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:2.94g
    5.89%
    Vitamin C:21.08mg
    25.55%
    Fiber:3.75g
    14.99%
    Folate:39.5µg
    9.87%
    Vitamin A:445.4IU
    8.91%
    Copper:0.13mg
    6.63%
    Vitamin B1:0.09mg
    6.21%
    Potassium:215.15mg
    6.15%
    Manganese:0.12mg
    6.15%
    Magnesium:21.6mg
    5.4%
    Phosphorus:52.9mg
    5.29%
    Iron:0.95mg
    5.27%
    Vitamin B6:0.09mg
    4.5%
    Vitamin B2:0.07mg
    4.18%
    Vitamin B3:0.55mg
    2.75%
    Vitamin E:0.34mg
    2.29%
    Calcium:22.11mg
    2.21%
    Zinc:0.3mg
    1.97%
    Vitamin K:1.85µg
    1.76%
    Vitamin B5:0.15mg
    1.48%
    Selenium:0.8µg
    1.14%
    Source:My Recipes