Sunday, April 04, 2010

Recipe for Mango Salad with Black Beans, Avocado, Mint, and Chile-Lime Vinaigrette

Mango Salad with Black Beans, Avocado, Mint, and Chile-Lime VinaigretteIt's Easter morning, and in a few hours I'll be going for Easter Brunch at my sister Sandee's house. Before I get busy making food for the brunch, I thought I'd share this recipe for mango, black bean, and avocado salad I made a few weeks ago. I'm not making this for the Easter Brunch today, but it would be a great brunch or lunch dish if mangoes are in season where you live. I loved the addition of some thinly sliced mint leaves in this salad, but you could certainly use cilantro if you don't want to buy mint. Happy Easter to everyone who's celebrating today, and if you're not celebrating Easter, I hope you're having a nice relaxing Sunday.

Dump a can of black beans into a colander placed in the sink, then rinse well with cold water (until no more foam appears) and let beans drain.

Peel and dice the avocado into 1 inch pieces, place in a bowl, and toss with 1 T fresh-squeezed or frozen lime juice.

Peel the mango, slice off the fruit, and cut into pieces about 1 inch. (Here is How to Peel and Cut Up a Mango if you haven't done it.)

Combine the black beans, avocado, and diced mango pieces, stirring gently so the avocado doesn't get mashed on to the other ingredients.

Finely chop 2 T red onion. (You could also use shallots or sliced green onions if you don't have red onion. Some people like to soak the red onion in cold water to remove the "raw onion" taste, but I don't mind it.)

Wash the mint leaves and spin dry in a salad spinner. (You could use cilantro if you don't want to buy mint.)

Slice the mint leaves into thin chiffonade pieces.

Gently mix the chopped onion and sliced mint pieces into the salad mixture.

Stir together the lime juice, white balsamic vinegar (or rice vinegar), ground cumin, chile powder, and salt, then whisk in the olive oil, 1 T at a time.

Then gently stir the dressing mixture into the salad. This will keep for a few hours after the dressing is added, but it's best eaten the same day you make it.


Mango Salad with Black Beans, Avocado, Mint, and Chile-Lime Vinaigrette
(Makes about 4 servings, recipe created by Kalyn.)

Ingredients:
1 can black beans, rinsed well and drained
1 avocado, peeled and diced into 1 inch pieces
1 mango, peeled and diced into 1 inch pieces
2 T minced red onion (can also use shallots or sliced green onion)
1/4 cup thinly sliced mint leaves (you could use cilantro if you don't have mint)
1 T + 1 T fresh-squeezed lime juice
1 tsp. white balsamic vinegar (or rice vinegar)
1/4 tsp. ground cumin
1/4 tsp. chile powder (chile powder is a blend of mild chiles, but any mild ground chile will work)
salt to taste (I used just a pinch of salt)
2 T good-quality olive oil

Instructions:
Drain the black beans into a colander placed in the sink, rinse beans with cold water until no more foam appears, then let beans drain while you prep other ingredients. (Sometimes I pat them dry with a paper towel if they still seem wet.)

Peel the avocado and dice into 1 inch pieces, then put in plastic bowl. Toss avocado with 1 T fresh-squeezed lime juice.

Peel and cut up the mango and dice into 1 inch pieces. Add mangoes to the bowl with the avocado. Add drained black beans and stir very gently to combine. (Don't stir too much or the avocado will get mashed on to the other ingredients.)

Chop red onion into small dice. Wash mint (or cilantro) leaves and spin dry with salad spinner or dry with paper towels. Slice mint leaves into thin slices until you have 1/4 cup (or chop the leaves if using cilantro.) Gently stir the chopped red onion and mint or cilantro into the salad mixture.

In a small dish, stir together the 1 T lime juice, white balsamic vinegar (or rice vinegar), ground cumin, chile powder, and salt to taste. Whisk in the olive oil, one tablespoon at a time. Pour the dressing over the salad ingredients and gently stir to combine.

This salad will keep for a few hours at room temperature, but it's best served the day you make it.


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South Beach Suggestions:
This salad with mango, black beans, and avocado would be approved for phase 2 or 3 of the South Beach Diet.

More Tasty Ideas with Mangos:
(Recipes from other blogs may not always be South Beach Diet friendly; check ingredients.)
Mango Salsa with Red Bell Pepper from Kalyn's Kitchen
Roasted Tilapia with Black Bean, Mango, and Cilantro Salsa from Kalyn's Kitchen
Mango Lassi from Kalyn's Kitchen
Mango Chicken Curry from Simply Recipes
Stir-Fried Chicken with Mango and Roasted Almonds from Christine's Recipes
Chicken with Mango Barbecue Sauce from The Perfect Pantry
Red Prawn and Mango Curry from Not Quite Nigella
Simple Mango Mousse from Lucullian Delights
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)

Full Disclosure:
The mango used in this recipe was part of a lesson on how to judge the ripeness of mangos, sent to me by The National Mango Board.

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36 comments:

  1. so many of my favourite things in this. must try it!

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  2. This looks gorgeous and sounds delicious! I can't wait to try it! Thanks for another fabulous recipe Kalyn!

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  3. These flavors are screaming Summer! Tropics! Beach! Just what's called for to banish the last of the cold and rainy weather we've had this week in New England. I never really know when it's mango season here, because all mangoes are imported from somewhere else, but there is a short time when Indian and Mexican mangoes are available, and that's the time to make a wonderful salad like this one.

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  4. Sounds like the perfect spring-summer side dish. Like the dish Lydia features, this would go well with my chicken-apricot tagine.

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  5. OH BOY a mango recipe!!!

    They are falling off the trees down here!

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  6. oh wow, such a nice south-western flavored salad! i love the mango, black beans and chili-cumin flavors of it.

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  7. I'm always looking for good bean salads! Happy Easter!

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  8. Brilliant. Black beans in a fruit salad. Never would have thunk of it myself, but I love it already. Good goin'.

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  9. I'm so glad people are liking the sound of this. I loved the combo of mango, black beans, and avocado. I had a great time at my sister's today; hope everyone else had a good Easter!

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  10. Hope you had a great Easter, Kalyn!

    This salad looks great. I love combining mango with savory foods!

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  11. good lord, this looks good enough to dive into! i love my black beans, i can so imagine them working well with mango, but would never have come up with such a combination, not in my wildest bean dreams ;-)

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  12. This looks great! It would make a great lunch too! Can you explain how to soak the onions to get rid of the raw taste?

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  13. Thanks everyone to everyone for the positive response to this combination.

    ~M, to soak onions, you just chop the onions, then soak in ice cold water for 20 minutes or so, drain, and then use in the recipe. It supposedly soaks out some of the raw onion taste. I've only read about it, but I've seen several recipes where the person recommended it.

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  14. I love black beans and mango together. The dressing sounds wonderful too.

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  15. Could another fruit be used if mangoes are not available?

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  16. I don't see why you couldn't make it with a different type of fruit like pineapple, melon, or even peaches. Let us know how it works if you try it!

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  17. I am surprised more people don't grow their own mint. It's a weed after all and I can think of more than one garden that has been taken over by it.

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  18. I always love cooking , and this is a very god article ,thanks

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  19. You have such a knack at creating recipes that mix savory and sweet ingredients - this looks like another Kalyn success!

    I have soaked slivered red onions in ice water before and it really does tame them a bit. Great for using raw in salads.

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  20. Happy Easter, Kalyn - I've never made anything with mangoes before, but the combination of black beans with sweet mangoes sounds wonderful!

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  21. What a fresh and inviting salad. I love mint in salads--- I've been adding it to various salads all week. Can't get enough of it. I bet it is fabulous with mango.

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  22. There are just so many good things packed into this salad!

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  23. I am imagining the taste of the ingredients combine, and I sure think that it is an explosive mouth watering summer treat for everyone, sweet, sour, minty flavor in one can definitely make me forget my name for a while! Thank you for sharing your recipe!

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  24. I love all the ingredients in this salad! I can only imagine it being divine. I'll be writing these ingredients on my shopping list for next week.

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  25. This sounds like a fantastic combo - and looks gorgeous. I have to give it a try.
    Sue

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  26. Long time reader of your blog but have never commented before.
    I made this during the week last week and this recipe is great. I think there's a small error however. You suggest tossing the avocado with 1 T of the olive oil and I think you meant to toss it with the first tablespoon of lime juice. Otherwise, I have only 1 tablespoon of oil for the dressing and never use the second tablespoon of lime.

    Added the extra lime later on and the recipe was good but I think it would have been better with the lime straight on the avocado.

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  27. Sharono, thanks so much for catching that! I did have it right in the step-by-step instructions at the first, but wrong in the recipe. (Hate it when I make mistakes like that!) I'll fix it right now, so sorry!

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  28. Mango season is pretty much over for this year, but I like this salad. Maybe next year.

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  29. We had this tonight with steak tacos, and it was delicious. Since it doesn't keep well, we had to just eat it all!

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  30. This might just be my absolute favorite flavor combination! Thanks so much for posting ... it'll be perfect for the NYC heatwave!

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  31. Kelly, we are finally having some heat here too. Hope you enjoy the salad!

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  32. I'm not American and always get confused when I see chile powder in a recipe. Are we talking about ground red chilis in this instance... or about a Mexican spice mix containing other spices as well? Thanks :)

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  33. For this recipe I used Penzey's Regular Chili Powder which has ground ancho chiles, cumin, garlic, and Mexican oregano. However if you only have ground red chiles I think that will be fine in the recipe. The Penzey's blend isn't very hot.

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  34. Thank you, Kalyn for this amazing flavor combination. Great energy food, too! I felt so recharged after eating this. This is the 1st recipe I've tried from your blog & all I can say is wow! I did add a tiny bit of cayenne because I like it hot... but my, oh my! :D

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  35. I was really disappointed in this recipe :( I'm not sure if it was the olive oil or just the sauce in general that made it taste so terrible.

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  36. Ray, sorry to hear you did not like it. I did enjoy the salad, as did one other people who commented, but people definitely do like different things.

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