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Roasted Corn, Black Bean and Mango Salad

 
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Last Wednesday we took this colourful and delicious salad to a pot-luck, everyone loved it and a few of them even asked for the recipe. It was such a refreshing salad that's also packed with goodness.

Yield

8

servings

Prep

20

min

Cook

10

min

Ready

40

min

Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

Ingredients

2 teaspoons canola oil
1 clove garlic
minced
1 ½ cups corn
from about 3 ears
1 pound mangos
ripe, peeled and diced, about 1 large
15 ounces black beans
rinsed, or 19 ounces
½ cup red onion
chopped
½ cup sweet red bell peppers
diced
3 tablespoons lime juice
1 chipotle chili peppers
in adobo sauce, drained and chopped
*
1 ½ tablespoons cilantro
freshly chopped
*
¼ teaspoon cumin
ground
*
¼ teaspoon salt

Directions

Roasted Corn, Black Bean and Mango Salad

All the ingredients you need to make this super delicious salad.

Heat oil in a large nonstick skillet over medium-high heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Stir in corn and cook, stirring occasionally, until browned, about 8 minutes.

Peel and chop the garlic.
Then mince the garlic finely.
Add the garlic into a hot skillet with vegetable oil added.
Cook, stirring until fragrant, about 30 seconds.
Add the corn.
and cook, stirring occasionally, until browned, about 8 minutes.

Transfer the corn mixture to a large bowl. Stir in mango, beans, onion, bell pepper, lime juice, chipotle, cilantro, cumin, and salt.

Prepare the mango. Peel it first.
Chop off the four parts from the different directions.
Slice into strips evenly.
Dice the strips into the cubes.
Chop the red onions.
Here we have the beautifully chopped onions.
Here we have all the ingredients and ready to mix them all up.
Add all the fresh things into the big bowl.
Add the finely chopped chipotle pepper in adobo sauce.
Freshly squeeze some lime juice.
Stir all these yummy ingredients together until well mixed and coated.
Place into a bowl, and set on a picnic table.

Can be served immediately but will get better left for the flavors to mingle overnight in the refrigerator.

Time to enjoy it with other dishes.

 

* not incl. in nutrient facts

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Comments


Charlottetown, Canada
 over 9 years ago

Roasted Corn, Black Bean and Mango Salad looks gfreat, HOWEVER the recipe has left out the corn and the quantity of corn! Any ideas as to how much corn to be used, and fresh or frozen?

zhangbo
Toronto, Canada
 over 9 years ago

Thanks for your comment, I just updated the recipe, should be 1 1/2 cups of fresh corn kernels. And it is a delicious salad, enjoy!!

Nutrition Facts

Serving Size 179g (6.3 oz)
Amount per Serving
Calories 13313% of calories from fat
 % Daily Value *
Total Fat 2g 3%
Saturated Fat 0g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 297mg 12%
Total Carbohydrate 9g 9%
Dietary Fiber 6g 24%
Sugars g
Protein 10g
Vitamin A 16% Vitamin C 57%
Calcium 3% Iron 8%
* based on a 2,000 calorie diet How is this calculated?

 

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