Estimated Nutrition (whole recipe, rough)
Counts 16 of 18 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 16 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 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Bacon | 1 slice cooked (8g) | 43 |
| Red Bell Pepper | 1 medium (119g) | 31 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Lime | juice of 1 lime (44ml) | 11 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Relish | not in our table | 0 |
| Sauce | 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
- =
- Mango Relish
- 2 mangos, peeled and diced
- 1/2 cup chopped red bell pepper
- 3 scallions, bottoms and 2’’ of green, thinly sliced
- 2 Tbs. chopped Italian parsley
- Juice of 1 lime
- 1 tsp. light brown muscovado sugar
- Cuban Black Beans
- 2 tsp. olive oil
- 2 cloves garlic, minced
- 1/2 cup chopped onion
- 1 6-oz. pkg. soy Canadian “bacon,” diced
- 2 15-oz. cans salt-free black beans, well drained
- 1 Tbs. red wine vinegar
- 1/3 cup chopped cilantro
- 1 tsp. ground cumin
- 1/8 tsp. lemon pepper
- Hot pepper sauce to taste
- =
Directions
1. To make Mango Relish: Mix diced mangos, bell pepper, scallions and parsley. Squeeze lime juice over all, stir well and stir in sugar. Refrigerate until ready to serve.
2. To make Cuban Black Beans: Heat oil in a saucepan over medium heat for 1 minute. Add garlic, onion and “bacon.” Saut8E for 5 minutes, stirring frequently. Add beans, vinegar, cilantro, cumin and lemon pepper. Stir in hot sauce to taste. Reduce heat to low, and cook for 10 minutes, or until ready to serve.