Name: Roasted Corn, Black Bean & Mango Salad
Cook time: 45 min
Total time: 45 min
Ingredients: 2 teaspoons canola oil; 1 clove garlic, minced; 1 1/2 cups corn kernels, (from 3 ears); 1 large ripe mango, (about 1 pound), peeled and diced; 1 15-ounce or 19-ounce can black beans, rinsed; 0.5 cup chopped red onion; 0.5 cup diced red bell pepper; 3 tablespoons lime juice; 1 small canned chipotle pepper in adobo sauce, (see Ingredient Note), drained and chopped; 1.5 tablespoons chopped fresh cilantro; 0.25 teaspoon ground cumin; 0.25 teaspoon salt

Roasted Corn, Black Bean & Mango Salad

4.7

(16)

16 Reviews

This simple, fresh-tasting salad adds delicious variety to grilled foods, such as salmon, halibut, chicken or pork. Browning the corn in a skillet gives it a nutty, caramelized flavor that contrasts with the sweetness of the mango.

By Kathy Farrell-Kingsley

Updated on October 17, 2019

Cook Time:

45 mins

Total Time:

45 mins

Servings:

Yield:

4 1/2 cups

Nutrition Profile:

Low-Calorie Low Fat High Fiber Dairy-Free Gluten-Free Vegetarian Vegan Healthy Immunity Low Added Sugars

Jump to Nutrition Facts

Ingredients

2 teaspoons canola oil
1 clove garlic, minced
1 1/2 cups corn kernels, (from 3 ears)
1 large ripe mango, (about 1 pound), peeled and diced
1 15-ounce or 19-ounce can black beans, rinsed
½ cup chopped red onion
½ cup diced red bell pepper
3 tablespoons lime juice
1 small canned chipotle pepper in adobo sauce, (see Ingredient Note), drained and chopped
1 ½ tablespoons chopped fresh cilantro
¼ teaspoon ground cumin
¼ teaspoon salt

Directions

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

Tips

Make Ahead Tip: Cover and refrigerate for up to 8 hours. Serve at room temperature.

Ingredient Note: Chipotle peppers are smoked jalapeños with a fiery taste that are canned in adobo sauce. Look for them in the Hispanic section of large supermarkets and in specialty stores.

Nutrition Facts (per serving)

122	Calories
2g	Fat
25g	Carbs
4g	Protein

Nutrition Facts
Servings Per Recipe 8
Serving Size 1/2 cup
Calories 122
% Daily Value *
Total Carbohydrate 25g	9%
Dietary Fiber 4g	15%
Total Sugars 11g
Protein 4g	9%
Total Fat 2g	2%
Saturated Fat 0g	1%
Vitamin A 1180IU	24%
Vitamin C 46mg	51%
Folate 43mcg	11%
Sodium 245mg	11%
Calcium 30mg	2%
Iron 1mg	6%
Magnesium 20mg	5%
Potassium 230mg	5%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.