Black Bean Mango Satiety Salad
A high-fiber, high-protein meal prep salad built around black beans, fresh mango, and a lime-cumin dressing. Ready in 15 minutes, keeps for 4 days, and creates lasting fullness through soluble fiber and volume eating.
Ingredients
- 1 can (15 oz) black beans, drained and rinsed Rinse thoroughly under cold water to remove sodium and canning liquid.
- 1 large ripe mango, diced into ½-inch cubes Should give slightly when pressed. Frozen mango (thawed and patted dry) works well off-season.
- 1 red bell pepper, diced small
- ½ red onion, finely diced
- ½ cup corn kernels Fresh off the cob, frozen (thawed), or canned (drained).
- 1 jalapeño, seeded and minced Optional. Remove seeds for mild heat, keep them for a proper kick.
- ¼ cup fresh cilantro, roughly chopped Sub flat-leaf parsley or fresh mint if cilantro is not your thing.
- 2 limes, juiced Fresh only. About 3 tablespoons of juice.
- 2 tablespoons olive oil
- 1 teaspoon ground cumin
- ½ teaspoon chili powder
- ½ teaspoon salt Adjust to taste.
- ¼ teaspoon black pepper
Instructions
- Drain and rinse the black beans thoroughly under cold running water. Shake off excess water and set aside.
- Dice the mango into ½-inch cubes. Cut alongside the pit on both sides, score the flesh in a grid, and pop out the cubes. Dice the red bell pepper and red onion into similarly-sized pieces for consistent texture.
- Seed and mince the jalapeño if using. Roughly chop the cilantro. If using fresh corn, cut kernels off the cob with a sharp knife.
- Make the dressing: combine lime juice, olive oil, cumin, chili powder, salt, and black pepper in a small jar. Seal and shake vigorously for 15 seconds. Taste and adjust -- it should be tangy, slightly spicy, and savory.
- Add black beans, mango, red bell pepper, red onion, corn, jalapeño, and cilantro to a large bowl. Toss gently to combine.
- Pour the dressing over the salad and toss gently -- be careful not to bruise the mango pieces. Taste and adjust seasoning. A squeeze of extra lime at the end brightens everything.
- Let the salad sit for 10 to 15 minutes before serving if time allows -- the lime softens the onion sharpness and the cumin blooms into the dressing. Serve immediately or refrigerate.
Notes
MEAL PREP TIP: Store the salad base and dressing separately. The undressed salad keeps for up to 4 days refrigerated. Add dressing each morning when packing your portion. Dressed salad should be eaten within 24 hours.
FROZEN MANGO: Works great. Thaw completely and pat dry with paper towels before using -- excess water from frozen mango dilutes the dressing significantly.
AVOCADO VERSION: Dice half an avocado and fold in gently just before serving. Do not add avocado to portions you are storing -- it browns overnight. Add fresh to each serving.
PROTEIN BOOST: Serve over or alongside grilled chicken breast, canned tuna, or grilled salmon. Or stir in half a cup of cooked quinoa per serving for plant-based complete protein.
CILANTRO SWAP: Flat-leaf parsley or fresh mint both work well if cilantro is not your preference.
SERVING IDEAS: Works as a standalone lunch bowl, over mixed greens, as a thick dip with tortilla chips, inside a large flour tortilla as a wrap, or over rice or quinoa as a grain bowl.
Nutrition
Calories: 220kcalCarbohydrates: 35gProtein: 8gFat: 7gSaturated Fat: 1gSodium: 290mgPotassium: 600mgFiber: 10gSugar: 14gVitamin A: 1200IUVitamin C: 75mgCalcium: 55mgIron: 2mg
Tried this recipe?Let us know how it was!