Jicama, Mango and Black Bean Salsa
In-season mango shares the stage with jicama and black beans for a colorful and zesty salsa that can also be served as a salad. It’s the perfect dish to bring to any celebration or gathering. Make sure the lime juice is ready before dicing the jicama, as it helps keep the jicama from turning brown too quickly. Jicama is low in calories and high in vitamin C -- plus it adds a crunchy texture to the high-fiber, antioxidant-rich black beans and mango. As a salsa, this pairs well with fish, chicken and pork.
Makes about 11 servings (1/2 cup each)
1 15- to 16-ounce can black beans, rinsed and drained
2 cups peeled, diced mango
1/3 cup fresh-squeezed lime juice
2 cups peeled, diced jicama
1/3 cup chopped green onion
1 jalapeno pepper, seeded and finely minced
2 tablespoons finely chopped cilantro 1/2 teaspoon chili powder 1/4 teaspoon cayenne pepper 1/4 teaspoon ground cumin 1 teaspoon kosher salt
1. Toss beans, mango, jicama, lime juice, green onion, jalapeno and cilantro together in a large bowl.
2. Sprinkle with spices and toss lightly to coat all pieces.
3. Refrigerate or serve immediately.
Nutrition information (per serving)
4.5 g protein
22 g carbohydrates
0.5 g fat (0 g saturated)
0 mg cholesterol
232 mg sodium
315 mg potassium
30 mg calcium
1.6 mg iron
536 IU vitamin A
25 mg vitamin C
6.5 g fiber
Tags: antioxidant-boost , fruit , high-fiber , low-fat , nutrient-rich , salad , sauce , side dish , vegetables , vegetarian
Kim Galeaz is a registered dietitian and the owner of Galeaz Food & Nutrition Communications based in Jacksonville, Fla., and Indianapolis. As a culinary-nutrition consultant, writer and spokeswoman for the food, beverage and agriculture industry, Galeaz is passionate about blending great taste with good health in all of her culinary creations.