Black Bean and Mango Dip Recipe

Looking for an easy Black Bean and Mango Dip recipe? Learn how to make Black Bean and Mango Dip using healthy ingredients.


Submitted by samanthas

Makes 20 servings



This salsa has a unique taste and is extremely versatile. It will last for several days refrigerated.

Recipe Ingredients for Black Bean and Mango Dip

1 red onion, chopped
1 red pepper, chopped
1 orange or yellow pepper, chopped
1 jalapeno pepper, minced
4 cloves garlic, crushed
2 fruits Limes, juice only
45 grams Cilantro, one bunch chopped
30 ounce black beans, drained (unsalted or low sodium, if possible)
1 mango, chopped

Recipe Directions for Black Bean and Mango Dip

  1. Feel free to adjust jalapeno and garlic according to your taste.

  2. Combine all ingredients.

  3. OPTIONAL: For a smoother texture, purée the onions, peppers, garlic, lime juice and cilantro in a food processor, and then mix with the beans and mango.

  4. Refrigerate for at least an hour to allow flavours to blend.

  5. Serve with tortilla chips or tostado as an appetizer, or as an additional salad with grilled meat, or use it to fill a pita for an easy lunch.

Categories

Appetizers

Nutrition Facts
Serving Size 83.8g
Amount Per Serving
Calories
163
Calories from Fat
5
% Daily Value*
Total Fat
0.6g
1%
Saturated Fat
0.1g
0%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
4mg
0%
Potassium
707mg
20%
Total Carbohydrates
31.1g
10%
Dietary Fiber
7.3g
29%
Sugars
3.9g
Protein
9.5g
Vitamin A 9% Vitamin C 37%
Calcium 6% Iron 12%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
A
  Good points
  • Very low in saturated fat
  • No cholesterol
  • Very low in sodium
  • High in dietary fiber
  • High in magnesium
  • High in potassium
  • High in thiamin
  • Very high in vitamin C
  •  
    Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement