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Mango & Black Bean Salsa Bowl

Prep Time 15 mins
Total Time 15 mins
Cuisine:
Courses: ,
Difficulty: Beginner
Servings: 4
Best Season: Summer
Dietary: Gluten-Free, Heart-Healthy, High-fiber, High-protein, Vegetarian
Description

This salsa bowl combines juicy mangoes with hearty black beans, creating a refreshing and nutritious dish that’s perfect for any occasion.

Ingredients
    For the Salsa
  • 2 cups mango (Diced, preferably ripe for sweetness and juiciness.)
  • 1 cup black beans (Cooked and drained; canned black beans work well.)
  • 1 cup red bell pepper (Diced for a crunchy texture and vibrant color.)
  • 1/2 cup red onion (Finely chopped to add a sharp, tangy flavor.)
  • 1/4 cup cilantro (Chopped; adjust to taste for a fresh, herbal note.)
  • 1 medium jalapeño (Seeded and minced for a mild heat; optional.)
  • 2 tablespoons lime juice (Freshly squeezed for the best flavor.)
  • 1 tablespoon olive oil (Extra virgin, to add richness and depth.)
  • 1 teaspoon salt (Adjust to taste to enhance flavors.)
  • 1/2 teaspoon black pepper (Freshly ground, to add peppery warmth.)
    • For the Bowl Assembly
  • 2 cups cooked quinoa (Fluffy and seasoned with a pinch of salt.)
  • 1 cup avocado (Sliced; choose ripe avocados for creaminess.)
  • 1 cup cherry tomatoes (Halved; for a sweet, juicy burst.)
  • 2 tablespoons feta cheese (Crumbled; optional for a tangy, creamy accent.)
Instructions
    Preparing the Ingredients
  1. 1
    Gather Fresh IngredientsBegin by selecting the freshest mangoes you can find. Their skin should yield slightly to pressure and emit a sweet fragrance.
    Opt for Ataulfo or Kent varieties if available for their juicy sweetness and minimal fiber.
  2. 2
    Dice the MangoPeel the mango and carefully dice it into small, uniform cubes. This will ensure each bite offers a burst of flavor.
    Use a sharp knife to avoid bruising the fruit and to keep the cubes neat.
  3. 3
    Prepare the Black BeansRinse and drain a can of black beans thoroughly. This removes excess sodium and enhances their natural flavor.
    If you prefer, you can cook your own black beans from scratch for a richer taste.
  4. 4
    Chop the VegetablesFinely chop red onion, bell peppers, and a bunch of fresh cilantro. The onion should be diced finely to distribute its pungency evenly.
    For a milder onion flavor, soak the diced onions in cold water for about 10 minutes, then drain.
    5. Mixing the Salsa
  5. 5
    Combine IngredientsIn a large mixing bowl, combine the diced mango, black beans, chopped onion, bell peppers, and cilantro.
    Gently fold the ingredients to maintain the integrity of the mango cubes.
  6. 6
    Add Lime and SeasonSqueeze the juice of two limes over the mixture. Season with salt, freshly ground black pepper, and a pinch of red pepper flakes for a hint of heat.
    Taste and adjust the seasoning as needed, balancing the sweetness of the mango with the acidity of the lime.
    7. Assembling the Salsa Bowl
  7. 7
    Prepare the BasePlace a generous portion of cooked quinoa or brown rice as the base in each serving bowl.
    For added flavor, cook the grains in vegetable broth rather than water.
  8. 8
    Top with SalsaSpoon the mango and black bean salsa generously over the grains, ensuring an even distribution.
    A sprinkle of toasted pumpkin seeds on top adds a delightful crunch.
    9. Finishing Touches
  9. 9
    Garnish and ServeFinish with a few slices of avocado and a sprig of cilantro for garnish. Serve immediately and enjoy the vibrant flavors.
    For an extra touch of luxury, add a dollop of Greek yogurt or a sprinkle of crumbled feta cheese.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 400kcal
% Daily Value *
Total Fat 12g19%
Saturated Fat 2g10%
Sodium 500mg21%
Potassium 700mg20%
Total Carbohydrate 50g17%
Dietary Fiber 10g40%
Sugars 15g
Protein 10g20%
Vitamin A 1250 IU
Vitamin C 50 mg
Calcium 100 mg
Iron 2.5 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

For this vibrant Mango & Black Bean Salsa Bowl, select perfectly ripe mangoes, which should yield slightly to gentle pressure and emit a sweet, fragrant aroma. Opt for firm but tender avocados, as they will provide the creamy texture that complements the crispness of the other ingredients. When choosing black beans, freshly cooked is ideal, but if using canned, ensure they are thoroughly rinsed to remove any excess sodium. For the red onion, a quick rinse in cold water can help mellow out its sharpness, making it a more harmonious component of the salsa.

To add depth to the salsa, consider toasting your cumin seeds lightly in a dry pan until they release their aromatic oils before grinding them. This step infuses the dish with a warm, earthy undertone that elevates the overall flavor profile. Balancing the sweetness of the mango, a splash of fresh lime juice not only brightens the dish but also prevents the avocado from browning, maintaining the bowl's visual appeal.

For an extra layer of flavor, consider adding finely chopped cilantro or mint, which introduces a refreshing herbal note. If you desire a touch of heat, incorporate finely minced jalapeño or a pinch of cayenne pepper, adjusting to your preferred spice level.

When assembling the bowl, arrange the ingredients artfully to showcase the vibrant colors—this isn't just about taste, but a feast for the eyes as well. Serve chilled, and if you’re preparing in advance, keep components separate until just before serving to ensure the freshest taste and texture. This dish is versatile and can be paired with grilled proteins or enjoyed as a standalone delight.

Keywords: mango, black bean, salsa, bowl, tropical

The Essence of the Salsa Bowl

The Mango & Black Bean Salsa Bowl is a delightful dance of flavors that brings a vibrant splash of color and taste to your dining experience. It embodies the joy of summer in every bite, with the sweet, juicy mangoes perfectly complementing the earthy black beans. The subtle heat from the chili and the freshness of the cilantro create a symphony of flavors that is nothing short of exhilarating.

Personal Reflections

This dish holds a special place in my heart, reminiscent of sun-drenched afternoons spent exploring local markets and discovering the season's best produce. It's a reflection of those serendipitous moments when simple ingredients come together to create something truly unforgettable.

Serving Suggestions and Variations

Serve it as a stand-alone dish for a light lunch, or pair it with grilled shrimp or chicken for a more substantial meal. For those who love a bit of crunch, consider adding some toasted pumpkin seeds or crispy tortilla strips. If you have leftovers, they store beautifully in an airtight container for up to two days, allowing the flavors to meld even further.

Invitation to Experiment

I encourage you to make this dish your own, perhaps by experimenting with different herbs or adding a squeeze of lime for extra zest. I would love to hear about your own culinary adventures with this recipe, so do share your experiences or any questions you might have. Let's keep the conversation going and inspire each other in the kitchen!

Read it online: https://cookatouille.com/recipe/mango-black-bean-salsa-bowl/
Cookatouille
Simple, Tasty, and Homemade

Welcome to my little corner of the internet, where I share my passion for cooking and baking. Ever since I was a kid, I've loved experimenting in the kitchen, creating dishes that bring people together. I'm not a professional chef, just a self-taught foodie who believes the best meals are simple, tasty, and made with love. From comforting desserts to savory dinners, I hope my recipes inspire you to enjoy the magic of homemade cooking.

I’m so grateful you stopped by to check out my recipes. I hope they bring joy to your kitchen. Feel free to share your experience in the comments. Happy cooking!