Two-Bean and Mango Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
34%
Two-Bean and Mango Salad
15 min.
4
322kcal

Suggestions

Looking for a quick, delicious, and nutritious meal that caters to your dietary needs? Look no further! This Two-Bean and Mango Salad is the perfect solution for you. Not only is it vegetarian, vegan, gluten-free, and dairy-free, but it's also ready in just 15 minutes, making it an ideal choice for busy lifestyles. Whether you're serving it as a side dish, lunch, main course, or main dish, this salad is sure to impress.

Packed with a delightful combination of flavors and textures, this recipe features 15-ounce cans of black beans and navy beans, both rinsed and drained, along with a generous helping of juicy, peeled, and diced mango. The fresh cilantro adds a burst of herby goodness, while the chopped onion brings a subtle crunch. To bring it all together, toss everything in a zesty balsamic vinaigrette dressing.

With a caloric breakdown that includes 17.98% protein, 23.8% fat, and 58.22% carbs, this salad is a well-rounded meal that will keep you satisfied. Enjoy it immediately or chill until you're ready to serve – either way, you're in for a treat!

Ingredients

  • 15 ounce black beans rinsed drained canned
  • 15 ounce navy beans rinsed drained canned
  • 0.3 cup cilantro leaves fresh chopped
  •  mangos diced peeled seeded
  • 0.3 cup onion chopped
  • 0.3 cup balsamic vinaigrette salad dressing 

Equipment

  • bowl

Directions

  1. In a medium salad bowl, mix together the mango, black beans, navy beans, onion and cilantro. Toss with the balsamic vinaigrette dressing. Enjoy right away, or chill until serving.

Nutrition Facts

Calories322kcal
Protein17.98%
Fat23.8%
Carbs58.22%

Properties

Glycemic Index
27.69
Glycemic Load
3.8
Inflammation Score
-8
Nutrition Score
18.012608942778%

Flavonoids

Cyanidin
0.05mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.89mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.5mg
Kaempferol
0.09mg
Myricetin
0.03mg
Quercetin
2.56mg

Nutrients percent of daily need

Calories:322.31kcal
16.12%
Fat:8.81g
13.55%
Saturated Fat:1.67g
10.45%
Carbohydrates:48.47g
16.16%
Net Carbohydrates:34.69g
12.61%
Sugar:8.21g
9.12%
Cholesterol:0mg
0%
Sodium:886.04mg
38.52%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.97g
29.94%
Fiber:13.78g
55.13%
Folate:155.53µg
38.88%
Manganese:0.7mg
34.81%
Vitamin C:23.46mg
28.44%
Phosphorus:267.9mg
26.79%
Copper:0.49mg
24.44%
Magnesium:93.61mg
23.4%
Iron:4.11mg
22.82%
Vitamin K:23.83µg
22.7%
Vitamin B1:0.32mg
21.23%
Potassium:741.61mg
21.19%
Vitamin E:2.04mg
13.62%
Vitamin A:631.87IU
12.64%
Vitamin B2:0.21mg
12.35%
Vitamin B6:0.24mg
12.15%
Selenium:8.17µg
11.67%
Zinc:1.46mg
9.74%
Calcium:95.84mg
9.58%
Vitamin B3:1.55mg
7.73%
Vitamin B5:0.5mg
4.98%
Source:Allrecipes