This post may contain affiliate links and I will be compensated if you make a purchase after clicking through my links See Full Disclosure Here
I love salads! All kinds: leafy greens, fruit salad, bean salad, potato and pasta salads ( just to name a few).
I really love to make them and experiment with different flavors and toppings. Even when I go out I love to buy them. Of course the best part about salads is eating them. Salads don’t have to be boring and can be healthy while still tasting delicious. By combining some intense flavors like jalapeño or arugula you can eliminate the need for extra salt and fats. I like to balance these flavors out with some sweet and/or naturally salty flavors( like fruits, nuts and seeds).
While this salad is not that much of a stretch flavor wise, it is dee-lish, flavorful and HEALTHY!
Actually I love this particular salad because it could also pass as a salsa or even topping for meats and fish.
If the beautiful colors in this salad don’t draw you in then maybe the amazing health benefits from the black beans and mango can persuade you…
A few worthwhile health benefits that black beans provide:
- Just one cup of black beans provides 15 grams of fibre and 15 grams of protein (which is more than half the suggested daily intake).
- Although they can make you a little gassy beans help aid in digestion.
- “Beans, beans they’re good for your heart” …. This is actually true – not only are they rich in soluble fibre which helps lower cholesterol, but they are filled with phytonutrients (which contain antioxidants and anti-inflammatory properties).
Here are just a few reasons mango is so good to eat:
- Mangos have a low glycemic index and can even aid in weight loss. Because they are fibrous they keep you fuller longer.
- Mangos have cancer fighting properties and help with digestion.
- They are rich in iron, Vitamins A, C and B vitamins.
I used fresh corn in my salad, but frozen corn will work. I would say about a cup of frozen corn will do.
In addition to the corn, mango and black beans I add the following: cut up peach, red pepper, red onion, and then give it a slight kick of jalapeño. That sweet and spicy combo is amazing!
I keep the seasoning light with a little garlic salt, lime juice, extra virgin olive oil, cilantro (and/or parsley). If possible, let the mix sit over night. This really lets all the flavors come together. Serving it right away is also a great option when your short on time.
Although this is one of my favorite recipes, I always suggest adjusting the recipe to suit your palate.
Remember when cooking that you don’t have to use a recipe exactly as it is written but use it as a guideline to create your own unique dish.
Happy Cooking!
Black Bean, Corn, Mango, Peach Salad
Ingredients
- 2 cup ears of corn cooked and removed from the cob 1of frozen corn defrosted
- 1 can of Goya Black Beans 15.5 oz rinsed
- 1 mango cut into strips or diced
- 1 -2 peaches peeled and cut if peaches are small then use 2
- 1 small red pepper sliced or diced
- 1/4 cup red onion
- Optional : 1/2 jalapeño pepper seeded and sliced
- Handful of chopped parsley or cilantro or both
- Taste of garlic salt
- 1/4 cup lime juice
- 2 tbslp. evoo
Instructions
- Husk and cook 2 corn on the cob. When cooled remove from the cob into a large missing bowl.
- Rinse the beans and place in the bowl.
- Slice (or dice) the following: mango, peach, red inion, and red pepper. Slice the jalapeño in half, seed last. Dice one half of the jalapeño (reserve the other half for another time). Add all the ingredients to the bowl.
- Season with garlic salt, lime juice and olive oil. Add the cilantro (and parsley) then Toss together.
- Let sit in a covered container overnight or eat right away.
Notes
SUGGESTION: cut and seed jalapeño last.