Tuesday, February 21, 2012

Mango Black Bean Salsa or Salad - refreshing nutrition

This is one of my favorite salads. It is refreshing in any season and is packed with all kinds of nutrition. It can be a meal in itself served over a bed of lettuce, or make a great filling for wraps and sandwiches. Want to be a bit naughty? Scoop it up with some tortilla chips and you have a fancy appetizer. Or serve it with some grilled tofu.

The mango is the star here and provides a heady sweet flavor. Use any ripe mangoes available. If you can get your hands on a ripe Alphonso or 'hapus', go for it. The recipe is as follows -

Ingredients -

2 cans black beans
1 can sweet corn kernels
1 small red onion chopped
1 bunch scallions chopped
1 ripe mango chopped
1 green pepper or capsicum chopped
1 red or yellow pepper chopped
1/2 cup chopped cilantro or coriander

Dressing -

1/4 to 1/2 cup fresh lime juice
1 tsp cumin powder
1/2 tsp cayenne pepper or pepper sauce like Tabasco
1 garlic clove grated or crushed
1 tsp sugar or honey
salt to taste

Method -

1) Rinse the black beans from the can to remove all canning liquid. You can also soak dry beans and pressure cook them. You will need about 3 cups cooked beans.
2) Rinse the corn or defrost it if you are using frozen corn.
3) Chop all vegetables and add to a bowl.
4) Mix the dressing in a small bowl and pour over the veggies and beans.
5) Refrigerate overnight or at least for 4-5 hours until flavors intensify.
6) Serve chilled

This is a great vegan dish that has no added fat. It is so colorful and high in flavor that you will never think you are eating anything 'healthy'. The beans and different veggies provide a wide variety of nutrients. This is an exotic alternative to your store brought salsa that is ready with very little effort.


Roopa Pavan said...

Nice recipe...

roses said...

The contents are really good…

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