Sweet and Spicy Avocado Mango Bean Salsa is a vibrant filling and delicious protein rich salad with sweet spicy and tangy tones.This makes a delicious afternoon light meal on it's own or as filling in crunchy tacos and a great snack with nachos or chips!!
About the recipe
Avocado Mango Bean Salsa is a highly nutritious, vegan and gluten-free salad. It has the goodness of fresh seasonal mangoes, creamy avocado and protein rich black beans, with lots of cilantro and lime juice. I make it as kids friendly recipe as my kids love it.
Mango, avocado along with beans and other veggies here add so super healthy dish. This is a Zero oil, No Cook recipe which will require your only 10-15 mins from start to finish.
Ingredients for Avocado Mango Bean Salsa and Substitutes
This quick and easy salsa recipe is so adaptable that you can increase or decrease the ingredients used and swap other ingredients if the ones mentioned here are not available.
Mango- Make this salsa when fresh mangoes are available, as this is the star ingredient here, at least for us!! I have used ripe sweet and firm mangoes(local variety) that is available here. You can use any mango variety available at your place. Do not use soft, pulpy and fibrous mangoes.
Avocado- Choose semi-ripe or ripe avocado. Add avocado just before adding seasoning to salsa. Do not cut and leave it in open, it will turn black. It adds creaminess and is a source of good fats. We will need half avocado in the recipe. If you are making for a bigger batch or like to add full avocado then go ahead! You can also skip it as in many places(like in India) it is not easily available and is highly priced.
Black Beans- These make the salad protein rich and filing. You can also use beans like Red Kidney beans, Garbanzo beans/Chickpeas, Cannellini beans, Black Eye beans/lobia or even sprouts. I have used canned beans, drain and rinse the beans before using in the recipe.
Vegetables- I have used tomatoes(local variety), red bell pepper, onions. You can use mixed colored bell peppers.
Herbs- Fresh Coriander/Cilantro adds so much of flavour, along with lemon juice. These two ingredients are a must for me. It makes this Mango Bean Salad look more vibrant. Cilantro can be replaced with parsley or basil leaves. Mint leaves also add zing and make it more refreshing. Add jalapenos or green chillies for spicy kick. Since I made it his for my 10 yr old also, I did not add any chillies here. Me and my daughter topped it with lot of chilli flakes.
Seasoning- I have used very simple seasoning with minium spices. Lime juice along with Mexican seasoning(store bought) with salt and a bit of sugar. This is a no oil salsa/salad recipe so I have not used any oil but you can always add 1 tbsp EVOO(Extra Virgin Olive Oil).
Other spices that you can use are roasted cumin powder, red chilli powder, garlic powder.Italian seasoning or zaatar will also work fine adding the mediterranean flavours to the salad.
Nutritional Benefits of the ingredients used
Mangoes are a great source of Vit. A along with antioxidants and other nutrients. It benefits eyes, skin, hair promotes digestive health.
Avocados have numerous health benefits.These are source of good monounsaturated natural fats. These are also known to be rich in potassium. It also helps to keep the blood pressure normal, aids in reducing the inflammation and promotes fat loss.
Beans are a great source of protein and add lot of fibre. These give a feeling of fullness so we do not feel hungry for a long time. So, these aid in weight loss too.
Red Bell Pepper, tomato and onions are also good for your health and provide nutrients and minerals to keep the body healthy and disease free.
Lemon is rich in Vit.C, antioxidants which help in increasing immunity along with other health benefits.
How to make Avocado Mango Black Bean Salsa
It is a quick 5 mins. mix all recipe, if you have all the ingredients ready. The only time it takes is to chop your veggies. Chop all the veggies and the seasoning ready.
When using canned beans, drain the beans and rinse nicely in water.
When using the fresh beans boiled at home, do not use the liquid, drain all the liquid before adding to the salad. Any extra liquid makes the veggies soggy and the salsa will loose it's crunch.
Prepare seasoning by mixing all the ingredients under seasoning. Mix the veggies, beans. Add seasoning, keep in refrigerator for about 10-15 mins, so that the juices mix nicely. Serve chilled.
Instead of mango you can add pineapple(fresh or grilled), peach, apricot, green apples or any other seasonal fruit. Kiwi fruit is also a great addition to this salsa which adds a citrus punch.
Avocado Mango Bean Salsa is good to have on it's own but serving with nachos or crackers makes it a great filling snack. You can also serve it as topping on tostadas(crunchy roasted tortillas or tortilla bowls) or use as filling in burritos. It is great side with Mexican Style Rice or with Taco Bell style Mexican Tortilla Pizza or any meat based dishes!!
Can we freeze Mango Bean Salsa
I don't recommend freezing this salsa as salads taste best when served fresh. You can refrigerate it for a couple of hours before serving but do not add any seasoning as the veggies may become soggy and loose the crunch.
It is best to add the seasoning 30 mins.before serving. Finish the prepared salsa on the day it prepared. Refrigerate the leftovers in an airtight box and finish it by next day.
Recipe Card for Avocado Mango Black Bean Salsa
Avocado Mango Black Bean Salsa
- Chopping Board
- 1 Firm Ripe Mango diced/chopped
- ½ Avocado
- ½ Red Bell Pepper
- 1 Firm Tomato not very juicy
- ½ Red Onion finely chopped
- ¼ Cup Cilantro/Coriander Leaves finely chopped
- 1-2 Jalapeños or Green Chillies as required
- ½ Cup Black Beans or use any other beans
- 1-2 Lemon use as required
- 1 tsp Mexican Seasoning optional
- Salt as per taste
- Chilli Flakes as required
- Drain and rinse the canned beans. When using fresh beans drain the liquid completely.½ Cup Black Beans
- Chop or dice the mangoes,avocado. Finely chop other veggies.1 Firm Ripe Mango, ½ Red Bell Pepper, 1 Firm Tomato, ½ Red Onion
- Add finely chopped cilantro, give the veggies a light toss.¼ Cup Cilantro/Coriander Leaves
- When adding jalapeños or green chilies, add as per your heat tolerance. You can deseed it and then add.1-2 Jalapeños or Green Chillies
- Make seasoning. Add lime juice, mexican seasoning. Add chilli flakes if required.1-2 Lemon, 1 tsp Mexican Seasoning, Chilli Flakes, Salt
- Add the seasoning to the salad, mix nicely and chilli for at least 15-20 mins.
- Serve with nachos or the way you like it!
Do try this protein rich salsa with your favourite summer fruit.
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