Mango Salsa

mango salsaSubmitted by: Kate Myerson, RD

Category: Side Dish
Yield: 14 — ½ cup

Ingredients

  • 2 Peppers in assorted colors
  • 1 medium Cucumber
  • 1 medium Tomato
  • 1 small Red onion
  • 1 Mango
  • 1 Avocado
  • 1 Lime
  • 1–16 oz can Black beans
  • 1 cup Edamame beans, shelled and frozen
  • 1–3 inch piece Fresh ginger root
  • Whole grain chips, whole grain tortillas,
    whole grains (ie quinoa)

Directions

  1. Chop the peppers, cucumber, and tomato into small bite size pieces. Add to large clear bowl.
  2. Mince the red onion into smaller pieces and add to bowl.
  3. To chop the mango, stand it up vertically. The pit is large and flat. Slice the mango lengthwise along the seed on either side. Now score the flesh in a cross hatch and around the outside along the skin. Now the fun part! Invert the mango so it looks like a porcupine. Carefully cut the pieces off over the bowl to capture all the juices. Do the same with the other half.
  4. Next, to cut the avocado cut lengthwise all the way around the avocado until it splits open. Use the knife to carefully remove the seed by tapping the knife into the seed to remove it. Run your thumb or a spoon around the skin to loosen the flesh. Roughly chop.
  5. Now just cut the lime and drizzle half of the juices over the avocado to ensure it does not brown. Add the avocado to the bowl and squeeze the remaining half a lime in the bowl.
  6. Add rinsed and drained, canned black beans to the bowl.
  7. Cook or defrost the edamame beans according to the packaging. Add 1 cup of edamame beans to the bowl.
  8. Peel the skin off about 3 inches of the ginger to expose the flesh using a vegetable peeler. Grate 3 inches of the flesh with a cheese grater. Collect the grated pieces in your hand and squeeze the juices over the bowl. (About 2 Tablespoons)
  9. Mix all ingredients until well distributed. Eat it right away or refrigerate and serve the next day. (It is even better and juicer the next day) Serve about a spoonful in a small cup with whole grain tortilla chips for a demonstration and also have a display of options showcasing the recipes versatility.

Tip: Serve over brown, steamed rice or whole wheat pasta (prepared without added fat, oil, or salt). Serve fruit on side. Cooking for 1 or 2? Like most stews, this is a great reheated leftover the next day.

Author’s Note

Ahead of time, use an oven safe mug or small bowl upside-down and drape a whole grain tortilla on top, pinch four sides and place in the oven at 300 degrees Fahrenheit for 3-5 minutes or until crispy. Carefully invert tortilla to create a bowl to enjoy Mango Salsa as a fun crispy, chopped salad. Or pre-make quinoa and top with Mango Salsa for a colorful cold dish.

It’s also kid friendly. Kids can shell edamame beans and get involved, with beans! Even though it has some pricey fruits, the mango and avocado go a long way in this dish.

Recipe Note

Frozen mango can be used defrosted or canned or frozen pineapple if out of season or on a budget.

Nutritionals

Calories: 76; Total Fat: 2 g; Saturated Fat: 0 g; Cholesterol: 0 mg; Sodium: 113 mg; Carbohydrates: 12 g; Fiber: 4 g; Sugar: 4 g; Protein: 4 g; Vitamin A: 5% DV; Vitamin C: 43% DV; Calcium: 3% DV; Iron: 6% DV

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