Malanga, Black Bean and Pepper Salad

Jun 06, 2023June 6, 20230 16
A Refreshing and Nutritious Malanga, Black Bean and Pepper Salad Recipe
in Salad

Prep

15 min

Cook

15 min

Ready In

30 min

Level

Very easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 lb malanga , root peeled , cut into 1/2-inch pieces ( about 2 roots )
2 cups chicken broth or 2 cups beef broth
1 can black beans , drained
1 cup chopped roasted red pepper
1/4 cup olive oil or 1/4 cup vegetable oil
1/4 cup lime juice or 1/4 cup lemon juice
1/4 cup minced red onion
2 tablespoons chopped fresh cilantro
2 garlic cloves , minced
1/2 teaspoon salt
1/4 teaspoon red pepper flakes

Nutrision Information

Servings Per Recipe
4-6
Calories
280
Sugar
6g
Fat
12g
Malanga, also known as eddoe or taro, is a starchy root vegetable commonly used in Caribbean and Latin American cuisine. It is similar in texture to a potato and has a nutty, earthy flavor. In this recipe, malanga is boiled until tender and combined with black beans, roasted red pepper, red onion, cilantro, and garlic to create a hearty and refreshing salad. The dressing, made with olive oil, lime or lemon juice, and red pepper flakes, adds a tangy and spicy kick to the flavors. This salad is perfect for a light lunch or dinner and can be served as a side dish or a main course.

Instructions

1.In a pot, bring the chicken or beef broth to a boil and add malanga pieces. Reduce heat to low and simmer for 10-15 minutes or until malanga is tender.
2.Drain the malanga and rinse with cold water.
3.In a large bowl, combine the cooked malanga, drained black beans, chopped roasted red pepper, minced red onion, chopped cilantro, and minced garlic.
4.In a separate bowl, whisk together olive oil, lime juice or lemon juice, salt, and red pepper flakes. Pour the dressing over the salad and toss to combine.
5.Cover and refrigerate for at least 1 hour before serving.

PROS

This salad is filling, flavorful, and easy to make with simple ingredients.

It is suitable for vegan, vegetarian, and gluten-free diets.

The black beans in this recipe are a good source of protein and fiber.

Malanga is a root vegetable that is high in fiber, vitamin C, and potassium, which can help regulate blood pressure and nerve function.

CONS

Malanga can be difficult to find in some areas and may be more expensive than other root vegetables.

The salad may become soggy if it is stored for too long, so it is best eaten fresh.

HEALTH & BENEFITS

This salad is a good source of fiber, vitamins, and minerals.
It can help improve digestion, lower cholesterol levels, and reduce the risk of heart disease and certain types of cancer.
The vitamin C in malanga can boost the immune system and promote healthy skin, while the potassium can help regulate blood pressure and prevent cramps.

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