Roasted Corn, Black Bean, and Mango Salad

Jun 06, 2023June 6, 20230 0
Roasted Corn, Black Bean, and Mango Salad recipe for a healthy meal
in Salad

Prep

10 min

Cook

7 min

Ready In

37 min

Level

Very easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 teaspoons canola oil
1 garlic clove , minced
1 1/2 cups corn kernels ( from 3 ears )
1 large ripe mango , peeled and diced ( about 1 pound )
1 can black beans , rinsed
1/2 cup chopped red onion
1/2 cup diced red bell pepper
3 tablespoons lime juice
1 small chipotle chile in adobo , drained and chopped ( see Ingredient Note )
1 1/2 tablespoons chopped fresh cilantro
1/4 teaspoon ground cumin
1/4 teaspoon salt

Nutrision Information

Servings Per Recipe
4
Calories
246
Sugar
16g
Fat
4.8g
This Roasted Corn, Black Bean, and Mango Salad is a perfect dish for a healthy meal. The combination of corn, beans, and mango makes this salad feel hearty and filling. It is also an excellent dish for those with specific dietary needs, as it is vegan, gluten-free, and dairy-free. The flavors of this salad are diverse and complement each other beautifully, with the sweet and tangy flavors of mango and bell pepper contrasting beautifully with the earthy taste of black beans and charred corn. It is an easy and quick salad recipe that can be served as a side dish or a main course.

Instructions

1.Preheat broiler to high.
2.Heat a large skillet over medium-high heat.
3.Add canola oil to pan; swirl to coat.
4.Add garlic and corn to pan; cook for 2 minutes or until lightly charred.
5.Combine corn mixture, mango, beans, and next 6 ingredients (through salt) in a large bowl.
6.Toss gently to combine.
7.Cover and chill for 30 minutes to allow flavors to meld.

PROS

Rich in protein and fiber, this salad is filling and satisfying.

The combination of flavors and textures provides a delicious and unique taste experience.

Easy to make and requires minimal cooking time.

CONS

May not provide enough calories for those with a high energy requirement.

The chipotle chile in adobo may be too spicy for some people.

HEALTH & BENEFITS

This salad is packed with nutrients such as potassium, vitamin C, and folate.
Black beans are a good source of plant-based protein and fiber, and they can help lower cholesterol levels and regulate blood sugar levels.
Mango is also rich in vitamins A and C, and it may help boost immunity and reduce inflammation.
Cilantro has been linked to improving digestion and reducing anxiety symptoms.

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