Coconut Mango Black Beans
Makes about 2 cups (500 mL)
By having a few staples on hand, such as canned black beans and frozen mango pieces, this simple entrée can be made in a matter of minutes. Experiment with different seasonings by replacing the chili powder with any, or a combination, of the following flavours to suit your preference: allspice, fresh chili peppers such as ancho, chipotle, or jalapeño, cilantro, ground coriander, ground cumin (regular or toasted), curry powder, garlic, minced ginger, or minced lemon grass. Serve with rice and salsa.
1 3/4 cups (435 mL) cooked or canned black beans, drained and rinsed
1/4 cup (60 mL) coconut milk
1 tablespoon (15 mL) freshly squeezed lime juice
1 teaspoon (5 mL) chili powder
1/4 teaspoon (1 mL) salt
2 cups (500 mL) fresh or frozen mango pieces
Put the black beans, coconut milk, lime juice, chili powder, and salt in a medium saucepan and heat until the coconut milk comes to a boil. Reduce heat to medium-low, cover, and cook for 10 minutes. Add the mango, cover, and cook for 3 minutes or until heated through, stirring occasionally.
Per cup (250 mL): calories: 396, protein: 16 g, fat: 8 g, carbohydrate: 71 g (26 g from sugar), dietary fibre: 16 g, calcium: 78 mg, iron: 5 mg, magnesium: 148 mg, phosphorus: 283 mg, potassium: 985 mg, sodium: 285 mg, zinc: 2 mg, thiamin: 1 mg, riboflavin: 0.2 mg, niacin: 5 mg, vitamin B6: 0.5 mg, folate: 269 mcg, pantothenic acid: 1 mg, vitamin B12: 0 mcg, vitamin A: 125 mcg, vitamin C: 53 mg, vitamin E: 3 mg, omega-6 fatty acids: 0.6 g, omega-3 fatty acids: 0.3 g
Percentage of calories from protein 15%, fat 18%, carbohydrate 67%