Corn, Black Bean and Mango Salad
Calories: 169.7kcal|Fat: 6.1g|Carbohydrates: 23.2g|Protein: 5.8g
| 15 minutes
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This Corn, Black Bean Mango Salad bursts with sweet mango, corn, red pepper and crunchy veg, all tossed in a zesty lime dressing. Ready in 15 minutes!
Corn, Black Bean and Mango Salad
This Corn, Black Bean Mango Salad bursts with sweet mango, corn, red pepper and crunchy veg, all tossed in a zesty lime dressing. Ready in 15 minutes!
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Why You’ll Like It
- A Southwestern taste.
- Get more vegetables and plant-based foods into your diet.
- Leftovers taste even better the next day.
Tips
- Each serving makes around a cup of salad, perfect as a side dish or light lunch.
- Pair it with tempeh, shrimp, or grilled chicken for a more filling meal.
- This recipe takes 15 minutes to prepare. If you haven’t cooked the quinoa it might take a little more.
What You Need
- Black Beans: Use a can of black beans for this Southwestern salad. Ensure they’re well-rinsed and drained.
- Quinoa: 1 cup cooked quinoa (1/3 cup uncooked), preferably red.
- Corn: Use fresh or frozen corn.
- Bell Pepper: A small red bell pepper adds color and sweetness. Substitute with yellow pepper or use a mix of both.
- Mango: Fresh ripe mango, chopped. Canned mangoes can be used if fresh ones aren’t ripe.
- Flavourings, Herbs, and Aromatics: Finely chopped red onion, minced garlic, and chopped fresh cilantro. Add the juice of one lemon, or substitute with lime.
- Spices: Ground cumin (up to 1/2 teaspoon), 1/2 teaspoon ground turmeric, and 1/2 teaspoon chili powder. Optionally, add a finely diced jalapeño pepper for extra spice.
- Oil: Extra virgin olive oil.
- Variations:
- Substitute with green mango, omitting black beans, red bell pepper, and jalapeño, and adding peanuts for a Thai twist.
Save the Mango Salad For Later
- Chill: After preparing the salad, transfer it to an airtight container and serve it chilled.
- Serving: Just before serving, give the salad a good mix to redistribute the dressing and flavors, ensuring each bite is as flavorful as the first.
- Leftovers: Store any leftovers in the refrigerator. It will stay fresh and delicious for up to three days.
Serving the Quinoa and Mango Salad
I love using this salad as a refreshing side dish with grilled meats, fish, or tofu, but it also works great as a light lunch with crusty bread. It’s perfect as a filling for sandwiches, or wraps. Encase in lettuce leaves for a low-carb option.
Adding fresh cilantro or lime juice when serving gives it that extra kick of flavor. Thanks to the black beans and mango, this salad has a Southwestern vibe, making me feel like I’m eating at a chic outdoor restaurant in Miami.
Enjoy your salad from wherever in the world you’re eating!
Health Info
- Calories: 169.7kcal
- Sugar: 6.5g
- Sodium: 175.3mg
- Fat: 6.1g
- Carbohydrates: 23.2g
- Fiber: 5.2g
- Protein: 5.8g
Black Bean And Mango Salad
Fat: 6.1g|Carbohydrates: 23.2g|Protein: 5.8g
Description
This Corn, Black Bean Mango Salad bursts with sweet mango, corn, red pepper and crunchy veg, all tossed in a zesty lime dressing. Ready in 15 minutes!
Ingredients
- 15 oz (425 grams) canned black beans rinsed and drained
- 1 cup cooked quinoa (1/3 cup uncooked) red
- 1 cup corn
- 1 small red bell pepper chopped
- 1 cup mango chopped
- ¼ cup red onion finely chopped
- ½ cup fresh cilantro chopped
- 1 small jalapeño pepper seeded and finely diced
- 1 lemon juiced
- 2 tbsp extra virgin olive oil
- 2 garlic cloves minced
- ¼ tsp ground cumin
- ½ tsp ground turmeric
- ½ tsp chili powder
Instructions
- Mix together the beans, quinoa, corn, bell pepper, mango, onion, cilantro, and jalapeño in a mixing bowl.
- Whisk together the lemon juice, olive oil, garlic, cumin, chili powder, and turmeric in a small bowl.
- Drizzle the dressing over the mixture and toss well.
- Refrigerate until ready to serve.
Recipe Notes:
- Preperation: Each serving is around a cup of salad, perfect as a side dish or light lunch.
- Storing: Store in an airtight container and serve chilled. Redistribute dressing and flavors before serving. Keep in the refrigerator for up to three days.
- Serving: Serve chilled as a side dish with grilled meats, fish, or tofu. Redistribute dressing and flavors before serving. Otherwise, enjoy as a light lunch with crusty bread. Use as a filling for wraps, sandwiches, or lettuce leaves. Add cilantro or lime juice for extra flavor.
- Black beans: 1 can, rinsed and drained.
- Quinoa: 1 cup cooked (1/3 cup uncooked), preferably red.
- Corn: Fresh or frozen.
- Bell pepper: Small red, or substitute with yellow or both.
- Mango: Fresh ripe, chopped (canned if not ripe, or green mango with peanuts for Thai twist).
- Flavorings, herbs, and aromatics: Red onion, garlic, cilantro, lemon/lime juice.
- Spices: Cumin, turmeric, chili powder, optional jalapeño.
- Oil: Extra virgin olive oil.