Mango, Black Bean, and Avocado Salad
Mango, Black Bean, and Avocado Salad is a vibrant, nutritious dish that brings together the sweet juiciness of mango, the hearty texture of black beans, and the creamy richness of avocado. This salad is not only packed with fresh flavors but also offers a satisfying mix of textures and colors.
The combination of tropical mango with earthy black beans and smooth avocado, enhanced by a tangy lime-cilantro dressing, makes this salad a perfect choice for a light lunch, a hearty side dish, or a refreshing addition to any meal. It’s a great way to enjoy a variety of healthy ingredients in one delicious bowl.
Ingredients:
- 1 ripe mango, peeled, pitted, and diced
- 1 cup cooked black beans (or one can, drained and rinsed)
- 1 ripe avocado, diced
- 1 cup cherry tomatoes, halved
- ¼ cup red onion, finely chopped
- ¼ cup fresh cilantro leaves, chopped
- 2 tablespoons extra virgin olive oil
- 1 tablespoon fresh lime juice (about half a lime)
- 1 teaspoon honey or agave syrup
- 1 teaspoon ground cumin
- Salt and freshly ground black pepper, to taste
How to Make Mango, Black Bean, and Avocado Salad:
Prepare the Mango:
Peel the mango and remove the pit. Dice the mango into bite-sized pieces. The sweetness and juiciness of the mango will provide a delightful contrast to the other ingredients.
Prepare the Black Beans:
If using canned black beans, drain and rinse them under cold water to remove excess sodium. If using cooked black beans, ensure they are cooled before adding them to the salad.
Prepare the Avocado:
Cut the avocado in half, remove the pit, and scoop out the flesh. Dice the avocado into bite-sized pieces. The creamy texture of the avocado adds richness to the salad.
Prepare the Cherry Tomatoes and Red Onion:
Halve the cherry tomatoes and finely chop the red onion. These ingredients add freshness and a bit of sharpness to the salad.
Make the Dressing:
In a small bowl, whisk together the extra virgin olive oil, fresh lime juice, honey or agave syrup, and ground cumin. Season the dressing with salt and freshly ground black pepper to taste. The lime juice adds a tangy brightness, while the honey provides a touch of sweetness.
Assemble the Salad:
In a large salad bowl, combine the diced mango, black beans, diced avocado, halved cherry tomatoes, and chopped red onion. Gently toss to mix the ingredients.
Add the Dressing:
Drizzle the lime-cilantro dressing over the salad. Toss gently to ensure that the dressing evenly coats all the ingredients.
Add Fresh Cilantro:
Sprinkle the chopped cilantro over the salad. Give the salad one final gentle toss to distribute the cilantro throughout.
Serve:
Serve the salad immediately to enjoy the fresh flavors and vibrant textures. It can be served on its own or as a side dish with grilled meats or seafood.
Chef’s Note:
Mango Selection:
Choose ripe mangoes that are slightly soft to the touch but not mushy. They should have a sweet aroma. If mangoes are not in season, you can use frozen mango, thawed and drained.
Avocado Handling:
Avocados can brown quickly once cut. To minimize browning, toss them with a little lime juice before adding them to the salad.
Black Beans:
Ensure black beans are thoroughly drained and rinsed to remove any excess sodium or preservatives if using canned beans.
Adjusting the Dressing:
Adjust the sweetness or tanginess of the dressing according to your taste preferences. Add more honey or lime juice if needed.
Serving Tip:
This salad is best enjoyed fresh. If preparing in advance, store the salad components separately and combine just before serving to keep the avocado from browning and the salad from becoming soggy.
Nutritional Information
(Per 1 cup serving, based on 4 servings total):
- Calories: 220
- Total Fat: 12g
- Saturated Fat: 2g
- Cholesterol: 0mg
- Sodium: 150mg
- Total Carbohydrates: 27g
- Dietary Fiber: 7g
- Sugars: 10g
- Protein: 6g
- Vitamin C: 70% of Daily Value
- Vitamin A: 15% of Daily Value
- Calcium: 6% of Daily Value
- Iron: 10% of Daily Value
Mango, Black Bean, and Avocado Salad is a nutritious and flavorful choice, rich in vitamins and dietary fiber. The combination of sweet mango, creamy avocado, and hearty black beans makes it a satisfying and healthful option. Enjoy the fresh and vibrant flavors of this delightful salad, perfect for any occasion.