Roasted Corn, Black Bean & Mango Salad Recipe

Looking for an easy Roasted Corn, Black Bean & Mango Salad recipe? Learn how to make Roasted Corn, Black Bean & Mango Salad using healthy ingredients.


Submitted by activeness

Makes 4 servings



This simple, fresh-tasting salad adds delicious variety to grilled foods, such as salmon, halibut, chicken or pork. Browning the corn in a skillet gives it a nutty, caramelized flavor that contrasts with the sweetness of the mango.

Recipe Ingredients for Roasted Corn, Black Bean & Mango Salad

2 teaspoons canola oil
1 clove garlic, minced
1 1/2 cups corn kernels (from 3 ears)
16 ounces mango
15 ounce can black beans, rinsed
1/2 cup chopped red onion
1/2 cup diced red bell pepper
3 tablespoons lime juice
1 small canned red pepper
1 1/2 tablespoons chopped fresh cilantro
1/4 teaspoon ground cumin
1/4 teaspoon salt

Recipe Directions for Roasted Corn, Black Bean & Mango Salad

  1. Heat oil in a large nonstick skillet over medium-high heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Stir in corn and cook, stirring occasionally, until browned, about 8 minutes. Transfer the corn mixture to a large bowl. Stir in mango, beans, onion, bell pepper, lime juice, chipotle, cilantro, cumin and salt.

  2. Ingredient Note: Chipotle peppers are smoked jalapenos with a fiery taste that are canned in adobo sauce. Look for them in the Hispanic section of large supermarkets and in specialty stores.

Categories

Side Dish

Nutrition Facts
Serving Size 337.3g
Amount Per Serving
Calories
245
Calories from Fat
34
% Daily Value*
Total Fat
3.8g
6%
Saturated Fat
0.3g
1%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
535mg
22%
Potassium
438mg
13%
Total Carbohydrates
51.0g
17%
Dietary Fiber
10.2g
41%
Sugars
21.5g
Protein
8.7g
Vitamin A 39% Vitamin C 131%
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
B+
  Good points
  • Very low in saturated fat
  • No cholesterol
  • High in dietary fiber
  • High in vitamin A
  • Very high in vitamin C
  •   Bad points
  • Very high in sugar
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