Black Bean and Mango Salsa

Ingredients

  • 4 ounces whole red onion or 3 ounces chopped ready-cut onion (1 cup)
  • 1 teaspoon olive oil
  • 1 jalapeno
  • 2 ripe mangoes
  • 1 15-ounce can no-salt-added black beans
  • 1 teaspoon dried coriander
  • 1 teaspoon ground cumin
  • 1 tablespoon white wine vinegar
  • 2 nonfat whole-wheat flour tortillas
  • 1 small bunch cilantro to yield 1/4 cup chopped
  • Nutritional Information
    • Nutritional analysis per serving (2 servings)

      594 calories; 8 grams fat; 1 gram saturated fat; 0 grams trans fat; 4 grams monounsaturated fat; 1 gram polyunsaturated fat; 116 grams carbohydrates; 23 grams dietary fiber; 50 grams sugars; 20 grams protein; 667 milligrams sodium

    • Note: Nutrient information is not available for all ingredients. Amount is based on available data.

2 servings

Preparation

  1. Turn toaster oven to 350 degrees.
  2. Chop whole onion.
  3. Heat nonstick pan until very hot. Reduce heat to medium-high and add oil. Saute onion until it begins to soften.
  4. Mince about half of the jalapeno; reserve the rest for the salmon recipe. Cut mangoes into bite-size pieces.
  5. Rinse beans, and drain. Stir beans, jalapeno and mangoes into onion, and reduce heat to low.
  6. Stir in coriander, cumin and vinegar.
  7. Wrap tortillas in aluminum foil, and place in toaster oven. Heat about 3 minutes.
  8. Wash, dry and chop cilantro. When bean mixture is heated through, remove from heat and stir in cilantro.
  9. Serve with salmon and tortillas, or roll up some of the bean mixture in a tortilla.

30 minutes

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