Healthy Regional Recipes Healthy Latin American Recipes Healthy Mexican Recipes Healthy Mexican Salad Recipes Roasted Corn, Black Bean & Mango Salad 4.7 (17) 17 Reviews This simple, fresh-tasting salad adds delicious variety to grilled foods, such as salmon, halibut, chicken or pork. Browning the corn in a skillet gives it a nutty, caramelized flavor that contrasts with the sweetness of the mango. By Kathy Farrell-Kingsley Updated on April 22, 2024 Tested by EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Reviewed by Dietitian Sylvia Geiger, M.S., RD Reviewed by Dietitian Sylvia Geiger, M.S., RD As EatingWell’s former dietitian and nutrition advisor, Sylvia Geiger worked closely with the culinary and editorial team to ensure that our recipes are not only delicious, but also meet the nutrition parameters we have set for ourselves. EatingWell's Editorial Guidelines Rate PRINT Share Trending Videos Close this video player Cook Time: 45 mins Total Time: 45 mins Servings: 8 Yield: 4 1/2 cups Nutrition Profile: Dairy-Free Healthy Immunity Low Added Sugar Low-Fat High-Fiber Vegan Vegetarian Gluten-Free Low-Calorie Jump to Nutrition Facts Ingredients 2 teaspoons canola oil 1 clove garlic, minced 1 1/2 cups corn kernels, (from 3 ears) 1 large ripe mango, (about 1 pound), peeled and diced 1 15-ounce or 19-ounce can black beans, rinsed ½ cup chopped red onion ½ cup diced red bell pepper 3 tablespoons lime juice 1 small canned chipotle pepper in adobo sauce, (see Ingredient Note), drained and chopped 1 ½ tablespoons chopped fresh cilantro ¼ teaspoon ground cumin ¼ teaspoon salt Directions Heat oil in a large nonstick skillet over medium-high heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Stir in corn and cook, stirring occasionally, until browned, about 8 minutes. Transfer the corn mixture to a large bowl. Stir in mango, beans, onion, bell pepper, lime juice, chipotle, cilantro, cumin and salt. Tips Make Ahead Tip: Cover and refrigerate for up to 8 hours. Serve at room temperature. Ingredient Note: Chipotle peppers are smoked jalapeños with a fiery taste that are canned in adobo sauce. Look for them in the Hispanic section of large supermarkets and in specialty stores. Originally appeared: EatingWell Magazine, Summer 2004 Rate It Print Nutrition Facts (per serving) 122 Calories 2g Fat 25g Carbs 4g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 8 Serving Size 1/2 cup Calories 122 % Daily Value * Total Carbohydrate 25g 9% Dietary Fiber 4g 15% Total Sugars 11g Protein 4g 9% Total Fat 2g 2% Saturated Fat 0g 1% Vitamin A 1180IU 24% Vitamin C 46mg 51% Folate 43mcg 11% Sodium 245mg 11% Calcium 30mg 2% Iron 1mg 6% Magnesium 20mg 5% Potassium 230mg 5% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved