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Mango, Avocado, and Black Bean Salad

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Mango, Avocado, and Black Bean Salad

Nutrition Facts

Mango, Avocado, and Black Bean Salad
CaloriesCalories
218 Per Serving
ProteinProtein
7g Per Serving
FiberFiber
9g Per Serving
Cost Per ServingCost Per Serving
$1.98
×
Calories 218
Total Fat 7.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 4.5 g
Cholesterol 0 mg
Sodium 128 mg
Total Carbohydrate 36 g
Dietary Fiber 9 g
Sugars 14 g
Protein 7 g

Dietary Exchanges
1/2 fruit, 1 1/2 starch, 1 vegetable, 1/2 lean meat, 1 fat

Ingredients

Servings   6  

  • 1 head romaine, torn into bite-size pieces
  • 1 15.5-ounce can no-salt-added black beans, rinsed and drained
  • 1 15.25-ounce can no-salt-added or low-sodium whole-kernel corn, rinsed and drained
  • 2 medium mangoes, cut into 1/2-inch cubes
  • 1 medium avocado, cut into 1/2-inch cubes
  • 2 medium green onions, cut into 1/2-inch pieces OR
  • 1/2 small red or white onion, cut into 1/2-inch pieces
  • 1 medium red or green bell pepper, cut into 1/2-inch pieces
  • 1 small fresh jalapeño, seeds and ribs discarded, finely chopped (optional)
  • 3 tablespoons fresh lime juice
  • 2 tablespoons chopped fresh cilantro
  • 1 tablespoon olive oil
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon pepper
  • 1/4 teaspoon salt

Directions

Tip: Click on step to mark as complete.

  1. Put the romaine on plates or in bowls. Set aside.
  2. In a medium bowl, stir together the beans, corn, mango, avocado, onions, bell peppers, and jalape帽o.
  3. In a small bowl, whisk together the lime juice, cilantro, oil, chili powder, pepper, and salt until well mixed. (You can also put the ingredients in a Mason jar with a secure lid and shake.) Pour over the bean mixture, gently tossing to coat.
  4. Spoon over the romaine.

Cooking Tip: Scoop up this salad with crunchy vegetables, such as cucumber or jicama sliced crosswise into rounds.

Keep it Healthy: Rinsing and draining canned beans helps remove some of the extra sodium.

Tip: To make this an entr茅e, put one serving on a 6-inch whole-wheat tortilla (lowest sodium available) or in a half whole-wheat pita pocket (lowest sodium available).

Tip: Store this salad in the refrigerator, covered, up to 5 days.
 

Nutrition Facts

Mango, Avocado, and Black Bean Salad
CaloriesCalories
218 Per Serving
ProteinProtein
7g Per Serving
FiberFiber
9g Per Serving
Cost Per ServingCost Per Serving
$1.98
×
Calories 218
Total Fat 7.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 4.5 g
Cholesterol 0 mg
Sodium 128 mg
Total Carbohydrate 36 g
Dietary Fiber 9 g
Sugars 14 g
Protein 7 g

Dietary Exchanges
1/2 fruit, 1 1/2 starch, 1 vegetable, 1/2 lean meat, 1 fat

Ingredients

Servings   6  

  • 1 head romaine, torn into bite-size pieces
  • 1 15.5-ounce can no-salt-added black beans, rinsed and drained
  • 1 15.25-ounce can no-salt-added or low-sodium whole-kernel corn, rinsed and drained
  • 2 medium mangoes, cut into 1/2-inch cubes
  • 1 medium avocado, cut into 1/2-inch cubes
  • 2 medium green onions, cut into 1/2-inch pieces OR
  • 1/2 small red or white onion, cut into 1/2-inch pieces
  • 1 medium red or green bell pepper, cut into 1/2-inch pieces
  • 1 small fresh jalapeño, seeds and ribs discarded, finely chopped (optional)
  • 3 tablespoons fresh lime juice
  • 2 tablespoons chopped fresh cilantro
  • 1 tablespoon olive oil
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon pepper
  • 1/4 teaspoon salt

Directions

Tip: Click on step to mark as complete.

  1. Put the romaine on plates or in bowls. Set aside.
  2. In a medium bowl, stir together the beans, corn, mango, avocado, onions, bell peppers, and jalape帽o.
  3. In a small bowl, whisk together the lime juice, cilantro, oil, chili powder, pepper, and salt until well mixed. (You can also put the ingredients in a Mason jar with a secure lid and shake.) Pour over the bean mixture, gently tossing to coat.
  4. Spoon over the romaine.

Cooking Tip: Scoop up this salad with crunchy vegetables, such as cucumber or jicama sliced crosswise into rounds.

Keep it Healthy: Rinsing and draining canned beans helps remove some of the extra sodium.

Tip: To make this an entr茅e, put one serving on a 6-inch whole-wheat tortilla (lowest sodium available) or in a half whole-wheat pita pocket (lowest sodium available).

Tip: Store this salad in the refrigerator, covered, up to 5 days.
 

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