Estimated Nutrition (whole recipe, rough)
Counts 14 of 16 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Black Bean | 1/2 cup canned (120g) drained | 114 |
| Mango | 1 cup diced (165g) | 99 |
| Orange | 1 medium (131g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Lime | juice of 1 lime (44ml) | 11 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Allspice | 1 tsp ground (1.9g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Sauce | not in our table | 0 |
| Coriander | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 1/2 cups chopped onions
- 3 garlic cloves, minced or pressed
- 2 Tbs. olive oil
- 1 Tbs. grated fresh ginger
- 1 tsp. fresh thyme or 1/2 tsp. dried
- 1/2 tsp. ground allspice
- 4 1/2 cups drained, cooked black beans
- 3/4 cup orange juice
- Salt and freshly ground black pepper to taste
- Mango Salsa
- This sauce is at once sweet, sour, spicy and pungent.
- 2 medium-sized ripe mangoes
- 1 small cucumber, peeled, seeded and diced
- 1 ripe tomato, chopped
- Juice of 1 lime
- Pinch salt
- 1/2 to 1 small fresh chile, minced, or hot pepper sauce to taste
- 1 Tbs. chopped fresh coriander, optional
- =
Directions
1. Sauté onions and garlic in oil for about 5 minutes, until onions begin to soften. Add ginger, thyme and allspice, and sauté, stirring often to prevent sticking, until onions are very soft, for about 5 minutes. 2. Stir in beans and orange juice, and cook over low heat for about 15 minutes, stirring occasionally, until mixture thickens slightly. Use heat diffuser or double boiler, if necessary, to prevent scorching. Mash a few beans with back of spoon for thicker consistency. Add salt and pepper, and serve with salsa.
Mango Salsa
1. Peel and chop mangoes. In large bowl, mix together mangoes, cucumber, tomato, lime juice, salt, chile or hot pepper sauce and fresh coriander, if using.
2. Let salsa sit for 10 minutes to allow flavors to blend before topping beans.