By Aviva Goldfarb, Founder, The Scramble
Mango and Black Bean Salad
Prep + Cook = 20 minutes + 20 minutes – 24 hours to chill (optional)
6 servings
I’ve recreated a delightful salad that our friend, Tricia Nudelman enjoyed at the Genesis retreat in El Balam, Mexico. It’s spa-healthy yet satisfying enough for hearty eaters. Serve it with sliced avocados sprinkled with fresh lime juice and lightly salted.
1 cup quick-cooking brown rice (about 2 cups prepared)
15 oz. canned black beans, drained and rinsed
1 – 1 1/2 cups fresh or frozen mango, cut in 1/2-inch chunks
1/4 sweet yellow onion, such as Vidalia, finely diced (about 1 cup)
1/4 cup scallions or chives, green parts only, finely chopped
1 lime, juice only (2 – 3 Tbsp.)
1/4 cup fresh cilantro, chopped (optional)
1/4 tsp. salt, or more to taste
6 large Boston or butter lettuce leaves (optional) (reserve remaining lettuce for recipe # 5)
6 whole wheat tortillas for serving (optional)
Cook the rice according to the package directions. Remove it from the heat immediately when it is done cooking. (If you want to serve the Mango and Black Bean salad immediately rather than allowing it to chill for a while, put the rice in the freezer for 5 minutes to cool it.)
Meanwhile, in a large bowl, combine the beans, mango, onions, scallions, lime juice and cilantro (optional). Combine the rice with the ingredients in the large bowl, season it with the salt, and toss it gently. Chill it for at least 10 minutes (an hour or more is ideal) and up to 24 hours. (Meanwhile, slice the avocado and sprinkle it with the lime juice and salt.)
Serve the salad on its own or wrapped in large lettuce leaves or warm tortillas, or both, topped with the sliced avocado, if desired.
Scramble Flavor Booster: Stir in fresh cilantro and serve the salad with spicy salsa.
Tip: If you don’t like raw onions, sauté the onions first until they are lightly browned. If you have picky eaters, put some of the beans and rice aside before combining all the ingredients and let them have simple black bean and rice burritos with mango on the side.
Nutritional Information per serving (with 1 whole wheat tortilla) (% based upon daily values):
Calories 300, Total Fat 4.5g, 7%, Saturated Fat 1.5g, 8%, Cholesterol 0mg, 0%, Sodium 760mg, 31%, Total Carbohydrate 57g, 19% Dietary Fiber 7g, 28% Sugar 6g, Protein 9g
Nutritional Information per serving (with 1/3 avocado with lime and salt) (% based upon daily values):
Calories 396, Total Fat 13.5g, 21%, Saturated Fat 2.5g, 14%, Cholesterol 0mg, 0%, Sodium 920mg, 37%, Total Carbohydrate 62g, 21% Dietary Fiber 11g, 44% Sugar 6g, Protein 10g
