Mediterranean Black Bean and Mango Salad
This vibrant Mediterranean Black Bean and Mango Salad is a refreshing, protein-rich salad that combines sweet, savory, and tangy flavors in perfect harmony. The sweetness of ripe mango pairs beautifully with the earthiness of black beans, while fresh veggies and Mediterranean herbs add brightness and crunch. It’s a colorful and wholesome dish that’s perfect as a light lunch, a side dish at barbecues, or even a topping for grilled meats or tacos.
Time Required
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
Servings: 4
Ingredients
For the Salad:
1 (15 oz / 425g) can black beans, rinsed and drained
1 ripe mango, peeled, pitted, and diced
1 small red bell pepper, diced
½ small red onion, finely chopped
½ English cucumber, diced
¼ cup fresh parsley or cilantro, chopped
2 tablespoons crumbled feta cheese (optional for extra Mediterranean flair)
1 small avocado, diced (optional)
For the Mediterranean Dressing:
3 tablespoons extra virgin olive oil
2 tablespoons freshly squeezed lemon juice
1 teaspoon red wine vinegar (or white balsamic vinegar)
½ teaspoon Dijon mustard
1 small garlic clove, minced
¼ teaspoon dried oregano
Salt and freshly ground black pepper, to taste
Instructions
Prepare the Dressing:
In a small bowl or jar, whisk together the olive oil, lemon juice, vinegar, mustard, garlic, oregano, salt, and pepper until well combined.
Assemble the Salad:
In a large bowl, combine the black beans, diced mango, red bell pepper, red onion, cucumber, and parsley (or cilantro).
If using, gently fold in the diced avocado and crumbled feta cheese.
Dress the Salad:
Pour the dressing over the salad and gently toss until everything is evenly coated.
Chill or Serve:
You can serve immediately, or let the salad chill in the refrigerator for 15–30 minutes to allow the flavors to meld.
Final Touch:
Taste and adjust seasoning if needed. Serve cold or at room temperature.
Tips for the Best Salad
Use ripe mango:
Choose a mango that gives slightly when gently pressed and smells sweet at the stem end. It should be juicy and flavorful, not fibrous or under-ripe.
Drain beans well:
Make sure to rinse and drain the black beans thoroughly to remove excess sodium and prevent the salad from getting soggy.
Dice evenly:
For best texture and presentation, chop the vegetables and mango into uniform bite-sized pieces.
Let it chill:
For a deeper flavor, let the salad rest in the fridge for 15–30 minutes before serving to allow the dressing to soak in.
Add avocado just before serving:
To avoid browning and mushiness, fold in the avocado at the last minute.
Taste and balance:
Adjust the lemon juice, salt, or olive oil to your liking—especially if your mango is extra sweet or tart.
Serve in lettuce cups or pita:
For a fun presentation or a light lunch, serve in butter lettuce cups or stuffed inside warm pita bread.
Tasty Variations
Add grains:
Mix in ½ to 1 cup of cooked quinoa, couscous, or bulgur for a heartier, more filling salad.
Switch the beans:
Try chickpeas or cannellini beans instead of black beans for a different texture and flavor.
Use different herbs:
Fresh mint or dill can be used in place of parsley or cilantro for a refreshing twist.
Include tomatoes:
Add chopped cherry tomatoes or grape tomatoes for juiciness and extra Mediterranean color.
Spice it up:
Add diced jalapeño, crushed red pepper flakes, or a pinch of cayenne for a kick of heat.
Fruit swap:
Swap mango with diced peaches, nectarines, or pineapple if mango isn’t available or in season.
Vegan version:
Simply omit the feta cheese or replace it with a plant-based feta alternative.
Creamy dressing option:
Blend a bit of Greek yogurt or tahini into the dressing for a creamier, tangier finish.
Frequently Asked Questions (Q&A)
Q1: Can I make this salad ahead of time?
A: Yes! You can prepare it up to 24 hours in advance. Just leave out the avocado and feta until right before serving to keep everything fresh and creamy.
Q2: How long does it last in the fridge?
A: Stored in an airtight container, it will stay fresh for up to 3 days. If avocado is added, it’s best eaten within 24 hours.
Q3: Can I use frozen mango?
A: Absolutely. Just thaw and drain it well before dicing to avoid watering down the salad.
Q4: Is this salad good for meal prep?
A: Yes! It’s protein-rich and holds up well in the fridge. Add the dressing just before eating if prepping in advance to keep the veggies crisp.
Q5: What can I serve with this salad?
A: It pairs well with grilled chicken, shrimp, fish, falafel, or stuffed inside pita bread for a light Mediterranean lunch.
Nutrition Information (Per Serving – Approx. 1 cup)
Note: Values may vary based on exact ingredients and portion size.
Calories: 250
Protein: 8g
Fat: 11g
Carbohydrates: 30g
Fiber: 9g
Sugar: 10g
Sodium: 220mg
Cholesterol: 5mg (if using feta)
Conclusion
This Mediterranean Black Bean and Mango Salad is more than just colorful—it’s a nourishing, flavor-packed dish that brings a tropical twist to your Mediterranean table. With protein-rich black beans, juicy mango, fresh herbs, and a zingy olive oil dressing, it’s both satisfying and refreshing. Whether you’re enjoying it as a side dish at a summer gathering, packing it for lunch, or topping your grilled protein with it, this salad is sure to impress with minimal effort and maximum flavor.