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20-Minute Mango Black Bean Salad

A vibrant, no-cook lunch bursting with sweet mango, hearty black beans, and a zesty lime dressing. This colorful salad is a powerhouse of flavor and nutrients, perfectly crafted for a low-sodium, nutrient-dense diet.

  • Total Time20 minutes
  • Yield4 servings 1x

Ingredients

Scale

Pantry & Seasonings

  • 2 cups one 15-oz can no-salt-added black beans, rinsed and drained thoroughly
  • ½ cup raw (unsalted pepitas (pumpkin seeds))
  • 1 tsp ground cumin
  • Freshly ground black pepper (to taste)

Produce

  • 1 large head butter lettuce (about 32 leaves)
  • 4 cups prepared coleslaw mix (shredded green cabbage & carrot)
  • 3 cups diced Kent or Tommy Atkins mango (about 2 large, firm-ripe)
  • ½ cup thinly sliced scallions (green parts only)
  • ¼ cup fresh cilantro (coarsely chopped)

Vinaigrette

Instructions

  1. Awaken the Pepitas: Place the raw, unsalted pepitas in a dry, medium skillet over medium heat. Toast for 3–5 minutes, shaking the pan frequently, until they are fragrant and make faint popping sounds. Immediately transfer them to a plate to cool to prevent burning.
  2. Prepare the Greens: Gently separate, wash, and pat dry the butter lettuce leaves. Arrange 7–8 leaves on each of the four plates, creating a cup-like base for the salad.
  3. Whisk the Vinaigrette: In a small bowl, whisk together the lime zest, fresh lime juice, extra-virgin olive oil, and ground cumin until emulsified. Season only with a few generous grinds of black pepper.
  4. Chop the Fresh Ingredients: On your cutting board, dice the mango into uniform ½-inch cubes. Thinly slice the scallion greens and give the cilantro a rough chop.
  5. Assemble the Salad Base: In the large salad bowl, combine the coleslaw mix, drained black beans, diced mango, and sliced scallions.
  6. Dress and Garnish: Drizzle the lime vinaigrette over the contents of the salad bowl. Toss gently until everything is lightly coated. Just before serving, fold in the cooled, toasted pepitas and the chopped cilantro to preserve their texture and freshness.
  7. Plate for Serving: Spoon a generous portion of the finished salad mixture onto each prepared bed of butter lettuce. Serve immediately.

Notes

  • Storage: For best results, store the salad mixture and the vinaigrette in separate airtight containers in the refrigerator for up to 2 days. Combine just before serving to maintain crispness.
  • Flavor Tip: To enhance the flavor further without adding sodium, try adding a small pinch of smoked paprika or a dash of finely minced garlic to the vinaigrette.
  • Serving Suggestion: This vibrant mixture is excellent served alongside grilled chicken breast or as a fresh topping for baked sweet potatoes.

Nutrition Facts per Serving: Calories: 350 kcal | Total Fat: 18.6 g (Saturated Fat: 1.4 g) | Cholesterol: 0 mg | Sodium: 24 mg | Potassium: 895 mg | Total Carbs: 39.7 g (Fiber: 10.4 g, Net Carbs: 29.3 g) | Protein: 10 g | Magnesium: 82 mg | Calcium: 37 mg

These values are approximate and may vary based on ingredients and preparation.

  • Prep Time: 15 minutes
  • Cook Time: 5 minutes
  • Category: Main Course, Salad
  • Cuisine: Latin-Inspired

Nutrition

  • Calories: 350

Find it online: https://dailyzests.com/the-best-20-minute-mango-black-bean-salad-a-lunch-game-changer/