Black Bean and Mango Salad
Lately, I am really into making bean salads. And this Black Bean and Mango Salad can be made at any time of year incorporating whatever is seasonally available.
This recipe was constructed this past winter, so it doesn’t have any ingredients from my local farm stand but that doesn’t mean come springtime you can’t add some yummy leeks or sprinkle this over top some julienned kale.
Curious to learn more about how to make this salad more “seasonal”? Then, keep on reading! Under the Ingredients section, I discuss ways to bump up this salad with some seasonal produce.
The Ingredients
The Star Ingredients
Black Beans: I love using black beans. In this Black Bean and Mango Salad, the dark-colored bean beautifully contrasts with the other ingredients. But, I also love the taste and mouthfeel of the black beans in this dish. Black beans are a smaller legume thus making them fit nicely on a chip or on a small spoon!
Mango: Nothing tastes quite like a splendidly ripened mango. The mango in this dish adds a sweet yet slightly tart element that brings this salad together as a masterpiece in the mouth.
Want to stick with local/seasonal fruits? This salad would taste magnificent with strawberries or peaches!
The Compliment Ingredients
Shallot: In this recipe, I enjoy a milder onion. If you don’t have shallots on hand consider leeks or scallions. Want a stronger oniony flavor profile? Then try yellow, white, or red onions. Onions are a fall/spring crop, but you can get these year-round because they store so well.
Jalapeño Pepper and Poblano Pepper: You’ll find me making bean salads all summer long because I love peppers.
Jalapenos are one of my favorite vegetables. At any given moment you will always find at least 1 plant in my garden. They bring the heat but not too much. Add more or fewer jalapenos to this recipe or omit them entirely if you can’t take the heat.
I also love poblano peppers. They provide a bit more flavor than green bell pepper. Any pepper could be substituted in here. For less heat try a red, orange, yellow, or green bell pepper.
The Dressing Ingredients
Rice Wine Vinegar: Rice Wine Vinegar is an ingredient I like to always have on hand. I love how clean and slightly sweet this vinegar tastes. Some substitutions include champagne, or white wine vinegar, distilled vinegar, or even an apple cider vinegar.
Olive oil: Olive oil is another staple in my pantry. I like to keep a few varieties of olive oil laying around. I prefer a bolder olive oil for this Black Bean and Mango Salad Recipe. A bold olive oil means more flavor in the dressing.
Don’t have olive oil? Avocado oil also tastes lovely, especially if you decide to add avocados as an “add-on” ingredient!
Seasonings: For this salad, I kept it simple with dried oregano, kosher salt, and freshly cracked pepper. However, as always, season to your liking.
Got an herb garden? Use whatever herbs you have growing! Some herbs that would taste lovely include dried or fresh basil, fresh parsley, and even dried or fresh thyme.
How to make this Black Bean and Mango Salad Recipe
Dressing
Using the mason jar method you can make this dressing in a couple of minutes! This is super easy, just add all dressing ingredients to a mason jar, screw your lid on tight so there are no leaks (I make this mistake about once a season) then shake! Oh, and this is a fun step to do with kiddos, too!
Salad
Add all ingredients to your bowl. That’s it. I love easy recipes. There is quite a bit of chopping and prepping the fruits and veggies for this salad but I find that part therapeutic. I can’t be the only one.
How to Serve this Black Bean Salad
There are so many ways to dish up this recipe. Enjoy it in a salad, serve it up with some rice for dinner, or bring it to a potluck as a tasty dip or side dish!
However you decide to serve it up, it will be fantastic.
Sharper Nutrition Fix
Beans, Peas, and Lentils
Did you know, The Dietary Guidelines for Americans have recommendations specifically for Beans, Peas, and Lentils? That is how important they are!
The 2020-2025 Dietary Guidelines for Americans recommend adults following a 2,000kcal diet consume 3 servings (1.5 cups) of cooked beans, peas, and lentils per week. (1) Today’s research shows, beans, peas, and lentils are underconsumed by most adults which may contribute to inadequate intakes of nutrients and an unbalanced diet. (1)
Moreover, this Black Bean and Mango Salad recipe is a wonderful way to incorporate beans into the diet.
Beans
Beans are a versatile, sustainable, and nutrient-dense food, which is why they are a staple food in my kitchen. Let’s review just a few ways in which beans are 1) versatile, 2) sustainable, and 3) nutrient-dense.
1) Versatile: Beans are versatile in cooking and recipes. Because beans are considered both a vegetable and a protein, they really pack a punch to any meal.
2) Sustainable: An article published last year in Nutrients showed an increase in bean, lentil, and pea consumption to two portions per week, could modestly improve the sustainability of diets when replacing meat. (2)
3) Nutrient Dense: Black beans are rich in slowly digested carbohydrates, both soluble and insoluble fiber, and are a high protein food. (3) They also have very little fat and zero sugar. In addition to all of those things, they are high in many vitamins and minerals, especially Folate, Thiamin, and Iron. (3)
Finally, what’s really neat about this recipe, the Vitamin C in the Mango and Peppers will help the body better absorb the Iron in the Black beans. Cool Science!
Want More Recipes Like This?
I hope you enjoy reading this article as much as I enjoyed writing it! Below are some more tasty recipes I enjoy.
Stay well, hungry, and curious!
Sarah Harper – @The.Sharper.Dietitian
Black Bean and Mango Salad
Equipment
Ingredients
Instructions
For Dressing
For Salad
Nutrition
References:
1) U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020
2) Gazan, Rozenn & Maillot, Matthieu & Reboul, Emmanuelle & Darmon, Nicole. (2021). Pulses Twice a Week in Replacement of Meat Modestly Increases Diet Sustainability. Nutrients. 13. 3059. 10.3390/nu13093059.
3) Sánchez-Tapia M, Hernández-Velázquez I, Pichardo-Ontiveros E, Granados-Portillo O, Gálvez A, R Tovar A, Torres N. Consumption of Cooked Black Beans Stimulates a Cluster of Some Clostridia Class Bacteria Decreasing Inflammatory Response and Improving Insulin Sensitivity. Nutrients. 2020; 12(4):1182. https://doi.org/10.3390/nu12041182
Hi, I'm Sarah Harper. I am a Registered Dietitian Nutritionist who loves to cook, eat, and talk about food! Here at The Addy Bean, you'll discover an array of flexitarian recipes. My mission is to inspire and encourage others to eat and explore the world of plant-based foods!
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