Photo: Pranjall Kumar
Estimated Nutrition (whole recipe, rough)
389
Calories
15g
Protein
3g
Fat
85g
Carbs
Counts 12 of 13 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Black Bean | 1/2 cup canned (120g) drained | 114 |
| Mango | 1 cup diced (165g) | 99 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Lime | juice of 1 lime (44ml) | 11 |
| Clove | 1 tsp ground (2g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Jalapeno Pepper | 1 pepper (14g) | 4 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Soup | 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
- =
- 5 or 6 tomatoes, chopped (save liquid and pour into salsa bowl)
- 2 ears sweet white corn, kernels cut from cob and uncooked
- 1 medium onion, diced - (Vidalia is the best)
- 2 limes, juice only
- chopped garlic cloves to taste
- 4 tbsp.cilantro, chopped finely
- 1 fresh mango, peeled and diced
- salt and pepper to taste
- chopped jalapeno pepper to taste
- 1 can of Black bean soup, drained but not rinsed
- =
Directions
1
Mix everything together thoroughly, serve immediately or chill. It's great with grilled fish, chicken or fresh corn chips.
Recipe sourced from
fandom