Black Bean Mango Salad
A quick, refreshing salad combining protein-rich black beans, juicy mango, and crisp veggies tossed in a light, zesty dressing. Perfect for a healthy lunch, light dinner, or meal prep.
Equipment
- 1 large mixing bowl
- 1 small bowl
- 1 whisk or fork
- 1 knife
- 1 Cutting board
- Measuring cups and spoons
Ingredients
- 2 cups black beans cooked and drained
- 1 cup mango diced
- 1 cup cucumber diced
- ½ cup red onion finely chopped
- ½ cup red bell pepper diced
- ½ cup yellow bell pepper diced
- 3 tablespoons olive oil
- 1 teaspoon Dijon mustard
- 2 tablespoons lemon juice fresh
- Salt to taste
- Black pepper to taste
Instructions
- Prepare the Black Beans: Start by ensuring your black beans are fully cooked and drained. If you’re using canned beans, rinse them thoroughly under cold water to remove excess sodium and any canning liquid. Place the beans in a large mixing bowl. This will serve as the base of your salad, providing plant-based protein, fiber, and a hearty texture.
- Dice the Mango: Take a ripe mango and carefully peel it. Using a sharp knife, cut the mango flesh away from the pit. Dice the mango into small, bite-sized cubes, making sure each piece is uniform to ensure even flavor distribution throughout the salad. Add the mango cubes to the large mixing bowl with the black beans, creating a sweet and juicy contrast to the beans.
- Chop the Cucumber: Wash a fresh cucumber thoroughly, then cut off the ends. Dice the cucumber into small cubes similar in size to the mango. The cucumber adds a refreshing crunch and hydrating quality to the salad. Add the diced cucumber directly to the bowl with the black beans and mango.
- Finely Chop the Red Onion: Peel a red onion and slice it in half. Using a sharp knife, finely chop the onion into small pieces. The finely chopped red onion provides a slightly pungent and aromatic flavor that balances the sweetness of the mango and the richness of the black beans. Add the chopped onion to the salad bowl.
- Dice the Bell Peppers: Wash both a red and a yellow bell pepper. Remove the stems, seeds, and membranes, then dice the peppers into small, uniform pieces. These colorful bell peppers contribute a subtle sweetness, crisp texture, and vibrant color to the salad. Add them to the mixing bowl along with the other vegetables and fruits.
- Make the Dressing: In a small bowl, pour in 3 tablespoons of olive oil. Add 1 teaspoon of Dijon mustard and 2 tablespoons of fresh lemon juice. Using a whisk or a fork, vigorously combine the ingredients until the dressing is smooth and emulsified. The olive oil adds heart-healthy fats, the Dijon mustard gives a mild tangy kick, and the lemon juice brightens the overall flavor.
- Combine the Dressing with the Salad: Pour the freshly prepared dressing evenly over the mixture of black beans, mango, cucumber, red onion, and bell peppers. Use a large spoon or salad tongs to gently toss all the ingredients together. Make sure each bean and vegetable cube is coated with the zesty dressing, ensuring a harmonious blend of flavors in every bite.
- Season to Taste: Carefully taste your salad and season it with salt and black pepper according to your preference. Start with a small pinch of each and gradually increase if needed. Seasoning enhances the natural flavors of the ingredients while balancing the sweetness of the mango and the tanginess of the dressing.
- Chill or Serve Immediately: You can serve this salad immediately for a fresh, crisp texture, or refrigerate it for about 30 minutes to allow the flavors to meld together. Chilling slightly can deepen the flavor, making each bite more cohesive and satisfying.
- Plate and Enjoy: Transfer the salad to a serving bowl or plate. You can garnish it with extra diced mango or a sprinkle of fresh herbs if desired. Serve as a refreshing side dish, a light lunch, or a colorful addition to your meal prep plan. Enjoy the balance of sweet, tangy, and savory flavors with every forkful!
Notes
- You can use thawed frozen mango if fresh mango is unavailable; it will still add sweetness and texture.
- Always rinse canned black beans thoroughly to reduce sodium and remove excess canning liquid.
- Fresh lemon juice is recommended over bottled for a brighter, more vibrant flavor.
- For added crunch, consider topping the salad with toasted nuts or seeds.
- This salad is best eaten within 1–2 days for optimal freshness and texture.
