Ingredients
2 cups Can/Cooked Black Beans
½ cups Parsley
2 Corn
½ Red Onion
1 Mango
6 Big Tomatoes
1/2 Red or Yellow Bell peppers
2 Limes
½ tablespoons Grapeseed oil
Salt to Taste
Instructions
Drop the corn into a large pot filled with boiling salted water. Cover the pot and let the water return to a boil again, then turn off the heat and remove the corn and cut off the corn kernels and put in a bowl.
Cut the top of the tomatoes scoop out the tomato meat making the tomatoes the vessel of this dish. Dice the tomato meat and leave add it to the bowl together with the corn kernels.
Chop the parsley and dice all vegetables and mango. Add together with the corn, black beans and tomato. Season with lime juice, oil, salt and mix well.
Fill the tomatoes with the Black Beans Mango salsa and enjoy the amazing flavor.
Key Points About Ingredients:
- Black beans are an excellent source of plant-based protein and dietary fiber, helping to keep you full and supporting digestive health.
- Mango adds natural tropical sweetness along with a boost of vitamin C and vitamin A, making this dish as nutritious as it is delicious.
- Fresh corn kernels provide a satisfying crunch and natural sugars, plus B vitamins and antioxidants that complement the other ingredients beautifully.
- Grapeseed oil is rich in polyunsaturated fats and vitamin E, making it a heart-healthy choice for dressing this vibrant salsa.
- Using whole tomatoes as edible vessels eliminates the need for extra dishes and adds even more lycopene and vitamin C to each serving.
Key Nutritional Insights:
- This dish is entirely plant-based and cholesterol-free, making it an excellent option for vegan and vegetarian diets.
- Each serving provides a solid combination of fiber from black beans and corn, which supports healthy digestion and sustained energy levels.
- The lime juice not only brightens the flavor but also enhances iron absorption from the black beans thanks to its high vitamin C content.
- Mango and bell peppers together deliver a powerful dose of vitamin C and beta-carotene, supporting immune function and skin health.
- With minimal added oil and no refined carbohydrates, this recipe is naturally low in saturated fat and supportive of heart health.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories210
- Standard DV% Daily Value*
- Total Fat3 g72 g4.17%
- Saturated Fat0.3 g20 g1.5%
- Trans Fat0 g
- Polyunsaturated Fat1.8 g
- Monounsaturated Fat0.5 g
- Cholesterol0 mg300 mg0%
- Sodium210 mg2300 mg9.13%
- Total Carbohydrate40 g275 g14.55%
- Dietary Fiber9 g28 g32.14%
- Total Sugars14 g
- Added Sugars0 g50 g0%
- Sugar Alcohal0 g
- Protein9 g50 g18%
- Vitamin D (Cholecalciferol)0 mcg20 mcg0%
- Calcium65 mg1300 mg5%
- Iron3 mg18 mg16.67%
- Potassium820 mg4700 mg17.45%
- Vitamin A1200 mcg900 mcg133.33%
- Vitamin C (Ascorbic Acid)52 mg90 mg57.78%
- Vitamin E (Tocopherol)2 mg15 mg13.33%
- Vitamin K120 mcg120 mcg100%
- Vitamin B1 (Thiamin)0.2 mg1.2 mg16.67%
- Vitamin B2 (Riboflavin)0.1 mg1.3 mg7.69%
- Vitamin B3 (Niacin)2 mg16 mg12.5%
- Vitamin B6 (Pyridoxine)0.3 mg1.7 mg17.65%
- Folate120 mcg400 mcg30%
- Vitamin B12 (Cobalamine)0 mcg2.4 mcg0%
- Biotin4 mcg30 mcg13.33%
- Vitamin B5 (Pantothenic acid)0.7 mg5 mg14%
- Choline40 mg550 mg7.27%
- Phosphorus180 mg1250 mg14.4%
- Iodine2 mcg150 mcg1.33%
- Magnesium60 mg420 mg14.29%
- Zinc1.2 mg11 mg10.91%
- Selenium3 mcg55 mcg5.45%
- Copper0.3 mg0.9 mg33.33%
- Manganese0.7 mg2.3 mg30.43%
- Chromium8 mcg35 mcg22.86%
- Molybdenum50 mcg45 mcg111.11%
- Chloride80 mg2300 mg3.48%
