This Black Bean and Mango Salad is both vibrant and nutritious. It’s the perfect blend of sweet, spicy, and tangy, making it an ideal side dish or light meal. As a dietitian, I love this dish purely because of the amount of fibre it boosts. If you are trying to follow an anti-inflammatory eating pattern, this recipe ticks multiple boxes!
I've also added feta cheese to boost the protein content but feel free to omit it for a vegan-friendly salad recipe.
If you are looking for more salad recipes that are far from boring I recommend trying my spicy chicken salad or herby corn summer salad next.
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✅Why this recipe is Dietitian-Approved
- High in fibre: I think this is one of my highest-fibre salad recipes yet!
- Easy to throw together: Use tinned corn, tinned black beans, and frozen mango to make this a very convenient salad to throw together.
- Healthy fats from the avocado and olive oil make this a very heart-healthy salad.
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🥘 Ingredients
Salad ingredients
Dressing ingredients & optional extras
- Black Beans: For ease, use low-sodium canned black beans. Red kidney beans are the next best choice if you can't find black beans.
- Mangoes: Useful tip: The colour of the mango does not indicate ripeness. Instead, focus on feel. A slightly soft mango will be the better pick.
- Avocado: Look for a ripe avocado; it should feel soft when squeezed.
- Red onion: I particularly like red onions in salads, where they are eaten raw. However, if you don't have any red onions, a white, yellow, or spring onion can be substituted instead.
- Red bell pepper: I like red here for contrast, but yellow or orange would be lovely, too. Green peppers tend to be slightly less sweet, so it's up to you what you choose.
- Corn: Fresh corn kernels are extra delicious, but canned or frozen corn works, too, if you’re in a rush.
- Jalapeno: Adjust the amount based on your spice tolerance, or swap it out for a milder chilli if preferred.
- Coriander: Fresh works best
- Honey: Sub for maple syrup if preferred.
- Olive oil: Extra-virgin provides the most flavour in salads.
- Spices: The cumin and chilli give this salad a kick.
- Lime juice: Fresh limes always work best over store-bought bottles, but sometimes choosing convenience is necessary.
Optional Add ons:
- Crumbled feta cheese: To make this a more balanced meal, I added feta cheese to increase the protein content. This is unnecessary if you have the salad as a side dish alongside another protein entrée. However, if you choose to have the salad as a meal all on its own, I highly recommend adding a protein source. If you don't want to use feta, add baked tofu or shredded chicken as other options.
- Mint leaves: Completely optional, too, but I love the addition of mint to a salad.
🍽 What to serve with this black bean and mango salad
This salad pairs beautifully with a variety of dishes:
- Grilled Protein: Serve alongside grilled chicken, shrimp, or tofu for a balanced meal.
- Tacos or Quesadillas: Use it as a fresh topping for tacos or quesadillas. Try it with my halloumi taco recipe available here.
- Rice Bowls: Add a scoop to a grain bowl with quinoa or brown rice for a nutritious lunch.
🥣 Substitutions for Different Dietary Needs
This recipe is naturally gluten-free, and nut-free, but it’s also adaptable to other dietary preferences:
- Vegan: To ensure the dressing is vegan, replace the honey with maple syrup or agave. Omit the feta cheese.
- Dairy-free: Omit the feta cheese.
- Spice Level: For a milder salad, skip the jalapeno or use a less spicy pepper like poblano.
📦 Storage Tips
This salad is excellent for meal prep! Store it in an airtight container in the fridge for up to 3 days. If you plan to store it longer, keep the dressing separate and add it just before serving to keep the ingredients fresh and crisp.
🔧 Method
Step 1: Combine the bell pepper, red onion, jalapeno, black beans, mango, corn, avocado and cilantro in a large bowl.
Step 2: In a small bowl, whisk together the olive oil, lime juice, cumin, chili powder, salt, and pepper.
Step 3. Pour the dressing over the salad ingredients and gently toss until well combined.
Step 4. Optional: Top with crumbled feta for added flavour. Serve immediately or chill until ready to serve.
📚 The Recipe
📖 Recipe
Black Bean and Mango Salad
Ingredients
Salad
- 1 red bell pepper diced
- ½ red onion finely diced
- 1 green chili diced remove seeds and membranes for less heat
- 2 15 oz (400g) cans of black beans drained and rinsed
- 1 15 oz (400g) can of sweetcorn
- 2 mangoes peeled and chopped
- 1 avocado diced
- 1 handful chopped cilantro leaves
Dressing
- 2 tablespoons olive oil
- 1 lime juiced
- 1 tablespoon honey
- ½ teaspoon ground cumin
- ½ teaspoon chili powder
- Salt and pepper to taste
- 170 g fat free feta
Optional
- 4 handfuls arugula, iceberg lettuce or your preferred salad leaves to bulk out the salad
Instructions
- Prep your ingredients. Combine the bell pepper, red onion, jalapeno, black beans, mango, corn, avocado and cilantro in a large bowl.
- In a small bowl, whisk together the olive oil, lime juice, cumin, chili powder, salt, and pepper.
- Pour the dressing over the salad ingredients and gently toss until well combined.
- Optional: Top with crumbled feta for added flavour. Serve immediately or chill until ready to serve.
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We'll email this post to you, so you can come back to it later!
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