Black-Bean Toss Recipe

Looking for an easy Black-Bean Toss recipe? Learn how to make Black-Bean Toss using healthy ingredients.


Submitted by missavogue

Makes 4 servings



From Fitness Magazine May 2010 page 197

Recipe Ingredients for Black-Bean Toss

4 corn tortillas
3 tsp extra virgin olive oil
1 tsp ground cumin
1/4 tsp salt
1 nonstick cooking spray
1 cup red onion, chopped
1 green bell pepper, chopped
1 red bell pepper, chopped
2 mangoes, peeled and diced
30 ounce black beans, drained and rinsed
2 tbsp lime juice
1/2 tsp Tabasco
1/4 cup cilantro, chopped
8 cups arugula

Recipe Directions for Black-Bean Toss

  1. Preheat the oven to 375 degrees. Stack the tortillas and cut them into 1/4-inch-wide strips, then toss with 1 tablespoon of the oil, 1/2 teaspoon of the cumin and the salt. Mist a baking sheet with cooking spray; arrange the strips in a single layer and bake 10 minutes or until crisp and lightly browned. Remove from oven and let cool.

  2. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Ass the onion, bell peppers and remaining cumin and cook, stirring, 3 to 4 minutes or until vegetables begin to soften. Transfer to a large bowl; stir in remaining oil and the mangoes, black beans, lime juice, Tabasco and cilantro.

  3. Divide the greens among four plates and top with bean mixture and tortilla crisps.

Categories

Appetizers, First Course, Main Dish, Salads

Nutrition Facts
Serving Size 482.1g
Amount Per Serving
Calories
375
Calories from Fat
60
% Daily Value*
Total Fat
6.7g
10%
Saturated Fat
0.7g
4%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
204mg
9%
Potassium
1004mg
29%
Total Carbohydrates
66.4g
22%
Dietary Fiber
15.7g
63%
Sugars
20.2g
Protein
15.4g
Vitamin A 74% Vitamin C 192%
Calcium 21% Iron 26%
* 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
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • High in dietary fiber
  • High in magnesium
  • High in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in sugar
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