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Cholesterol Lowering Black Bean & Mango Salad


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  • Author: Clara Hastings
  • Total Time: 15 minutes
  • Yield: 4 servings 1x
  • Diet: Vegan

Description

A fresh and vibrant salad that combines the nutritional benefits of black beans and mango to help lower cholesterol levels.


Ingredients

Scale
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 ripe mango, peeled and diced
  • 1 red bell pepper, diced
  • 1/4 cup red onion, finely chopped
  • 1/4 cup fresh cilantro, chopped
  • 1 avocado, diced
  • Juice of 1 lime
  • 2 tablespoons olive oil
  • Salt and pepper to taste

Instructions

  1. Prepare the Veggies: Begin by chopping the red bell pepper, red onion, and fresh cilantro. Make sure everything is finely chopped for a well-blended salad.
  2. Dice the Mango and Avocado: Peel the mango and avocado, then dice them into small, bite-sized pieces. Ensure the mango is ripe for optimal sweetness.
  3. Mix the Salad Base: In a large mixing bowl, combine the drained black beans, diced mango, red bell pepper, red onion, and chopped cilantro.
  4. Add Avocado: Gently fold the diced avocado into the salad. Be careful not to mash it, as you want the pieces to remain intact.
  5. Prepare the Dressing: In a small bowl, whisk together the lime juice, olive oil, salt, and pepper. Adjust the seasoning according to your taste.
  6. Toss the Salad: Pour the dressing over the salad and toss everything together gently, ensuring the dressing is evenly distributed.
  7. Serve and Enjoy: The salad is now ready to be served. You can enjoy it immediately or let it chill in the refrigerator for about 30 minutes to allow the flavors to meld.

Notes

  • For added crunch, consider including some diced cucumber.
  • This salad is best enjoyed fresh but can be stored in an airtight container in the refrigerator for up to 2 days.
  • Adjust lime juice and seasoning according to your taste preference.
  • Prep Time: 15 minutes
  • Cook Time: 0 minutes
  • Category: Salad
  • Method: No-Cook
  • Cuisine: Mexican

Nutrition

  • Serving Size: 1 cup
  • Calories: 200
  • Sugar: 4g
  • Sodium: 220mg
  • Fat: 9g
  • Saturated Fat: 1g
  • Unsaturated Fat: 8g
  • Trans Fat: 0g
  • Carbohydrates: 30g
  • Fiber: 10g
  • Protein: 7g
  • Cholesterol: 0mg