Servings: 4

Prep time: 10-15 mins

Total time: 30-40 mins

Mango bean salsa on rice

A fresh and zingy black bean salsa, high in fibre, protein and antioxidants - a perfect addition to your summer menu when mangoes are in season.

Course:

main meal, salad

vegan, vegetarian, oil free, refined sugar free, gluten free, nut free, soy free, super easy, party food, entertaining

5.0

Ingredients

  • 1 cup red or brown rice

  • Flesh from 1 mango, diced

  • ¼ red onion, finely diced

  • ½ cup cherry tomatoes, quartered

  • ½ packed cup fresh coriander, roughly chopped

  • 1 cup purple cabbage, finely shredded

  • 2 tsp fresh oregano leaves, diced

  • 1 tsp fresh chilli, finely diced (optional)

  • ½ cup corn kernels

  • 1 x 400g can black beans, drained and rinsed

  • 1 lime, juiced

  • 2 tsp ground cumin

  • 2 tbsp red wine vinegar

  • Avocado slices/guacamole to serve (optional

Directions

  1. Rinse rice with cold water and place in a saucepan over medium high heat. Add 2 cups of water and bring to the boil. Reduce heat and simmer covered for 25 minutes. Continue with the remaining steps of the recipe. After 25 minutes, remove the saucepan from heat and stand covered for 5 minutes then fluff with a fork to separate the grains..

  2. Meanwhile, prep salsa items accordingly; dice mango, red onion, cherry tomatoes, coriander, purple cabbage oregano and chilli, if using. Combine in a bowl with corn kernels and black beans.

  3. Juice the lime and mix with ground cumin and red wine vinegar. Pour onto salsa mix and combine.

  4. Once rice and salsa are prepared, serve rice with salsa on top. Garnish with sliced avocado or a tablespoon of homemade guacamole.

Variations

This salsa mix is also nice served with baked sweet potato and leafy greens, instead of rice.

Chef's tips

I like to cook my beans from dry in big batches. With black beans, I soak them overnight, drain and rinse the next day, then bring to the boil and simmer them for 60 - 75 minutes until soft. Once cooled, I freeze them in handy can-sized portions (about 1.5 cups).

Contributor

Emma Strutt, APD FASLM

Emma Strutt, APD FASLM

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