Mango-Cucumber Salsa

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
25%
Mango-Cucumber Salsa
15 min.
4
156kcal

Suggestions


Looking for a vibrant and refreshing dish that perfectly balances sweet and savory flavors? Look no further than this delightful Mango-Cucumber Salsa! This quick and easy recipe is not only a feast for the eyes but also a healthy addition to your meal repertoire. With its bright colors and zesty taste, it makes for an ideal antipasti, starter, or snack that will impress your guests and tantalize your taste buds.

In just 15 minutes, you can whip up this delicious salsa that is vegetarian, vegan, gluten-free, and dairy-free, making it suitable for a variety of dietary preferences. The combination of juicy mangoes, crisp cucumbers, and a kick of jalapeño creates a refreshing medley that is perfect for summer gatherings or any occasion. The addition of black beans not only enhances the flavor but also adds a protein boost, making this salsa a satisfying option for any time of day.

Whether you serve it with tortilla chips, as a topping for grilled meats, or as a vibrant side dish, this Mango-Cucumber Salsa is sure to be a hit. So grab your ingredients and get ready to enjoy a burst of tropical goodness that will transport you to a sunny paradise with every bite!

Ingredients

  • 0.5 teaspoon ancho chili powder 
  • 16 ounce black beans drained and rinsed canned
  • 0.5 large cucumber diced peeled seeded
  • 0.8 teaspoon cumin 
  •  jalapeno seeded finely chopped
  • tablespoon juice of lime 
  • 1.5 cups mangos diced
  • 0.3 cup onion diced red
  • 0.3 teaspoon bell pepper red to taste
  • servings salt to taste
  • 0.5 cup grape tomatoes fresh diced halved (or grape tomatoes)

Equipment

  • bowl

Directions

  1. Combine all ingredients in a medium-sized bowl. Cover and refrigerate until ready to use.

Nutrition Facts

Calories156kcal
Protein19.4%
Fat4.39%
Carbs76.21%

Properties

Glycemic Index
50.19
Glycemic Load
4.82
Inflammation Score
-8
Nutrition Score
12.989130331122%

Flavonoids

Cyanidin
0.06mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
1.06mg
Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.14mg
Apigenin
0.01mg
Luteolin
0.06mg
Isorhamnetin
0.5mg
Kaempferol
0.11mg
Myricetin
0.06mg
Quercetin
2.34mg

Nutrients percent of daily need

Calories:156.01kcal
7.8%
Fat:0.8g
1.24%
Saturated Fat:0.17g
1.07%
Carbohydrates:31.33g
10.44%
Net Carbohydrates:21.63g
7.86%
Sugar:10.12g
11.25%
Cholesterol:0mg
0%
Sodium:636.81mg
27.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.98g
15.95%
Vitamin C:35.7mg
43.27%
Fiber:9.7g
38.8%
Folate:106.94µg
26.74%
Vitamin A:982.71IU
19.65%
Manganese:0.38mg
19.23%
Copper:0.33mg
16.74%
Potassium:584.89mg
16.71%
Iron:2.71mg
15.05%
Phosphorus:149.99mg
15%
Magnesium:55.74mg
13.93%
Vitamin B1:0.2mg
13.59%
Vitamin B2:0.18mg
10.67%
Vitamin B6:0.2mg
10.23%
Vitamin K:7.6µg
7.24%
Vitamin B3:1.35mg
6.76%
Vitamin E:0.92mg
6.11%
Calcium:60.96mg
6.1%
Zinc:0.81mg
5.43%
Vitamin B5:0.46mg
4.62%
Selenium:2.02µg
2.88%