Bon Appetit! Mango, Avocado and Black Bean Salad
Serves: 6 | 218 Calories | 128 mg Sodium | $1.98/Serving
This Simple Cooking with Heart recipe is a colorful, festive and flavorful vegetarian dish that’s easy to make!
Ingredients
• 15 oz. canned, no-salt-added black beans (1 can)
• 15.25 oz. canned, no-salt-added, or low-sodium whole kernel corn (1 can)
• 1 cup avocado (1 medium or 2 small)
• 2 mangos (about 2 cups)
• 2 green onions
• ½ small red or white onion (about ¼ cup)
• 1 red or green bell pepper
• 1 or ½ jalapeño pepper
• 1 head Romaine lettuce
• 3 Tbsp. fresh, or, bottled lime juice
• 1 Tbsp. olive oil
• 2 Tbsp. fresh cilantro
• ½ tsp. chili powder
• ¼ tsp. ground black pepper
• ¼ tsp. salt
Directions
1. Wash and dry lettuce, then chop or tear into 2 inch pieces and divide into 6 bowls or plates.
2. Combine the black beans, corn, mango, avocado, onions and jalapeño pepper. Do not mix until you add the dressing.
3. Combine the lime juice, olive oil, cilantro, chili powder, black pepper and salt together in a jar with a secure lid, shake together until mixed well and pour over the mango and avocado mixture.
4. Toss gently to coat and serve over the lettuce and mixed greens.
Additional Tips
• Keep it Healthy: When using canned beans, drain and rinse under cold water for a minute to remove some of the sodium.
• This salad will keep in the refrigerator for a few days and the flavors keep improving.
• You can serve this with crunchy vegetables like cucumbers and/or jicama, cut into ¼ inch slices and used like chips.
• You can also enjoy this in a sandwich or wrap. It is a great dish to bring to potlucks or picnics.
Source: http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Recipes/Mango-Avocado-and-Black-Bean-Salad_UCM_468650_RecipeDetail.jsp
Contributing Writer: Brittany Linton, Graduate Student, Nutrition Department, Georgia State University