nutritional information

Per Serving:

  • Calories: 400
  • Protein: 30 g
  • Total Fat: 8 g
  • Saturated Fat: 1 g
  • Carbohydrates: 65 g
  • Cholesterol: 0 mg
  • Sodium: 50 mg
  • Fiber: 21 g
  • Sugar: 14 g
Vegan

Caribbean Black Beans with Mango Salsa

SERVES 4

As the authors note, this is “a Moosewood Restaurant favorite that requires minimal preparation but results in a sophisticated dish.” Serve this entrée over rice.
  • 1 ½ cups chopped onions
  • 3 garlic cloves, minced or pressed
  • 2 Tbs. olive oil
  • 1 Tbs. grated fresh ginger
  • 1 tsp. fresh thyme or ½ tsp. dried
  • ½ tsp. ground allspice
  • 4 ½ cups drained, cooked black beans
  • ¾ cup orange juice
  • Salt and freshly ground black pepper to taste
Mango Salsa
  • This sauce is at once sweet, sour, spicy and pungent.
  • 2 medium-sized ripe mangoes
  • 1 small cucumber, peeled, seeded and diced
  • 1 ripe tomato, chopped
  • Juice of 1 lime
  • Pinch salt
  • ½ to 1 small fresh chile, minced, or hot pepper sauce to taste
  • 1 Tbs. chopped fresh coriander, optional
  1. Sauté onions and garlic in oil for about 5 minutes, until onions begin to soften. Add ginger, thyme and allspice, and sauté, stirring often to prevent sticking, until onions are very soft, for about 5 minutes. 2. Stir in beans and orange juice, and cook over low heat for about 15 minutes, stirring occasionally, until mixture thickens slightly. Use heat diffuser or double boiler, if necessary, to prevent scorching. Mash a few beans with back of spoon for thicker consistency. Add salt and pepper, and serve with salsa.

Mango Salsa

  1. Peel and chop mangoes. In large bowl, mix together mangoes, cucumber, tomato, lime juice, salt, chile or hot pepper sauce and fresh coriander, if using.
  2. Let salsa sit for 10 minutes to allow flavors to blend before topping beans.
April 2003

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