Ingredients with Measurements:
- 1 can of black beans, drained and rinsed
- 1 can of kidney beans, drained and rinsed
- 1 can of chickpeas, drained and rinsed
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 1 mango, diced
- 1/2 red onion, diced
- 1/4 cup of chopped cilantro
- 1/4 cup of lime juice
- 1/4 cup of olive oil
- Salt and pepper to taste
Special equipment needed:
- Large mixing bowl
Step-by-step instructions:
1. In a large mixing bowl, combine the black beans, kidney beans, and chickpeas.
2. Add the diced red and yellow bell peppers, mango, and red onion to the bowl.
3. In a separate bowl, whisk together the lime juice, olive oil, salt, and pepper.
4. Pour the dressing over the bean and vegetable mixture and toss to combine.
5. Add the chopped cilantro and toss again.
6. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes before serving.
Time:
Preparation time: 15 minutes
Cooking time: None
Temperature:
Serve chilled
Serving size:
6-8 servings
Nutritional information:
Per serving:
Calories: 245
Fat: 9g
Carbohydrates: 32g
Fiber: 10g
Protein: 10g
Substitutions for ingredients:
- You can use any type of beans you prefer, such as white beans or pinto beans.
- If you don't have fresh mango, you can use canned pineapple instead.
- If you don't have red or yellow bell peppers, you can use green bell peppers or omit them altogether.
Variations:
- Add diced avocado to the salad for extra creaminess.
- Add a diced jalapeno pepper for some heat.
- Use lemon juice instead of lime juice for a slightly different flavor.
Tips and tricks:
- Make sure to rinse the beans well before using them to remove any excess salt or starch.
- You can make this salad ahead of time and store it in the refrigerator for up to 3 days.
- If you're serving this salad at a party or potluck, consider doubling the recipe.
Storage instructions:
Store the salad in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
This salad is best served cold and does not need to be reheated.
Presentation ideas:
Serve the salad in a large bowl or on a platter with a few sprigs of cilantro on top.
Garnishes:
Garnish with additional chopped cilantro or a few slices of lime.
Pairings:
This salad pairs well with grilled chicken or fish.
Suggested side dishes:
Serve this salad with a side of grilled vegetables or a simple green salad.
Troubleshooting advice:
If the salad seems too dry, add a little more olive oil or lime juice to the dressing.
Food safety advice:
Make sure to refrigerate the salad promptly and do not leave it out at room temperature for more than 2 hours.
Food history:
Bean salads have been a popular dish in many cultures for centuries. This particular recipe combines the flavors of the tropics with the protein and fiber of beans.
Flavor profiles:
This salad is sweet and tangy with a hint of spice from the red onion and cilantro.
Serving suggestions:
Serve this salad as a side dish at a barbecue or potluck, or as a light lunch or dinner.
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