Black Bean & Mango Salad

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Coleslaw mix--a combination of shredded cabbage and carrots--makes this healthy lunch salad recipe quick to prepare. The coleslaw-bean mixture can also be used as a delicious taco topping.

By
Sara Haas, RDN, LDN
Sara Haas Headshot
Sara Haas, RDN, LDN

Sara is a food and nutrition expert with formal training in culinary arts. She has been a registered and licensed dietitian since 2002 and a professional chef since 2008. She works as a consultant chef and dietitian with a focus on freelance writing, recipe development and food photography. Sara is the author of the Taco! Taco! Taco! cookbook and co-author of the Fertility Foods Cookbook. Her cooking, nutrition and food expertise have been featured in all forms of media. She also loves conducting cooking demonstrations and enjoys speaking at conferences, expos and other engagements.

EatingWell's Editorial Guidelines
Updated on April 18, 2024
Tested by
EatingWell Test Kitchen
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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
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
3759399.jpg
Cook Time:
15 mins
Total Time:
15 mins
Servings:
1
Yield:
1 serving
Nutrition Profile:
Nut-Free Dairy-Free Healthy Pregnancy Healthy Aging Healthy Immunity Low-Sodium Soy-Free High-Fiber Vegan Vegetarian Egg-Free Gluten-Free
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Ingredients

  • 1 cup coleslaw mix

  • ¾ cup diced ripe but firm mango

  • ½ cup rinsed canned black beans

  • 2 tablespoons salted pepitas

  • 1 tablespoon finely chopped red onion

  • 1 tablespoon rice vinegar

  • 2 teaspoons extra-virgin olive oil

  • 8 leaves Boston lettuce

Directions

  1. Combine coleslaw mix, mango, black beans, pepitas, red onion, vinegar and oil in a medium bowl. Serve the bean mixture on a bed of lettuce.

Tips

Make Ahead Tip: Refrigerate coleslaw-bean mixture for up to 1 day.

Originally appeared: EatingWell Magazine, July/August 2016

Nutrition Facts (per serving)

382 Calories
18g Fat
49g Carbs
13g Protein
Nutrition Facts
Servings Per Recipe 1
Serving Size generous 2 cups
Calories 382
% Daily Value *
Total Carbohydrate 49g 18%
Dietary Fiber 12g 41%
Total Sugars 26g
Protein 13g 26%
Total Fat 18g 22%
Saturated Fat 3g 14%
Vitamin A 3396IU 68%
Vitamin C 77mg 85%
Folate 198mcg 50%
Sodium 326mg 14%
Calcium 113mg 9%
Iron 4mg 24%
Magnesium 111mg 26%
Potassium 909mg 19%

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.

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