Recipes of My Healthy Chefe

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Red beans, tomatoes and mango Salad

Thursday, March 21, 2019
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Total time
20 minutes
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Preparation time
20 minutes
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Portions
6
Ingredients
or3 cups of beans, kidney, red, mature seeds, raw (552 g)
or2 cups of beans, kidney, red, mature seeds, canned, solids and liquids (512 g)
or2 whole large units (3" dia) of tomatoes, red, ripe, raw, year round average (364 g)
or4 tbsps chopped of onions, raw (40 g)
or10 grams of mint, fresh
or1 medium unit (approx 2-3/4" long, 2-1/2 dia.) of peppers, sweet, red, raw (119 g)
or1 unit without refuse of mangos, raw (336 g)
or6 portions of mango salad dressing (190 g)
Preparation
1.
prepare the mango dressing and reserve
2.
Chop the onion very fine ( if possible use red onions ) Open Red beans can and drain Slice the tomates.
3.
Peel and cut the mango in small cubes
4.
Mix all ingredients together, season at taste add the dressing, mix well and reserve in the fridge
5.
Chop the mint and add to the salad right before serving
6.
Can be prepared the day before for convenience
Nutritional information
Per 100 gPer portion (354 g)% DRI
Energy138 kcal487 kcal24 %
Fat2 g6 g10 %
Fatty acids, total saturated0 g1 g5 %
Cholesterol0 mg0 mg0 %
Sodium121 mg430 mg18 %
Carbohydrate24 g86 g29 %
Sugars5 g17 gremove
Fiber6 g20 g81 %
Protein8 g27 gremove