Black Bean, Corn & Mango Fiesta 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
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
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.
- In a medium to large size bowl mix together the beans, corn, mango, red pepper, onions, cilantro and parsley.
- 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.
- Pour the dressing over the salad and stir until combined.
- 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