Black Bean, Corn & Mango Fiesta Salad

Black Bean, Corn & Mango Fiesta Salad

rsz_black_bean_corn_mango_salad

This colourful, fresh salad is hard to stop eating, because it is so tasty.  It’s one of those dishes that if you bring it to a party, someone will definitely ask you for the recipe.  It’s loaded with super nutritious, so-good-for-you ingredients like black beans, mango and red pepper.  Your body will say thank you for eating it!  Enjoy!

Makes 6 cups

Salad Ingredients:

1 can (540 mL/19 oz) black beans, drained and rinsed

1 can (341 mL/12 oz) corn, drained

1 large, ripe mango, diced

1 small red pepper, diced

3 green onions, diced (including the green part)

¼ cup fresh cilantro, chopped

¼ cup fresh parsley, chopped

Dressing Ingredients:

1 tbsp (15 mL) extra virgin, olive oil

1 tbsp (15 mL) fresh, lime juice

1 tbsp (15 mL) balsamic vinegar

1 tsp (5 mL) chili powder

½ tsp (2.5 mL) cumin

¼ tsp (1 mL) salt (optional)

Please note: For an extra kick you can add one clove of minced garlic and 1 jalapeño pepper, finely chopped.  You can also substitute avocado for mango.

Directions:

  1. In a medium to large size bowl mix together the beans, corn, mango, red pepper, onions, cilantro and parsley.
  2. In a small bowl whisk together the olive oil, lime juice, balsamic vinegar, chili powder and cumin.  Only add the salt if you are using unsalted beans and corn.
  3. Pour the dressing over the salad and stir until combined.
  4. Serve as a side salad with grilled chicken or fish.  Serve as a appetizer with baked tortilla chips.  Serve as a main course meal as a wrap – wrap with romaine lettuce leaves or whole grain tortillas.

Nutritional Information (per 1 cup/250 mL serving):  193 calories, 4 g fat, .5 g saturated fat, 35 g carbohydrates, 12 g sugars, 7 g fibre, 8 g protein, 110 mg sodium

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