Black Beans and Mango Salsa

(by courtesy of Department of Dietetics, Queen Mary Hospital)


Ingredients (2servings, 100kcal)

Black beans  150g

Mango (large)  1pc

Tomatoes (medium)  2pcs

Red onion  1/2pc

Parsley  4stalks

Corn flakes  1cup



Lemon juice  2tbsps

Salt  1tsp



  1. Rinse and drain the ingredients. Bring a pot of water to a boil, add in salt and cook the black beans until soft. Drain.
  2. Seed tomatoes, peel and pit the mango and cut into cubes.
  3. Peel red onion, cut into fine cubes. Mix with black beans, mango and tomatoes.
  4. Season the salad with lemon juice. Sprinkle corn flakes on top before serve.


Nutrition Tips

Using lemon juice to replace mayonnaise in this recipe helps reduce fat content significantly. Black beans have recently become a popular food source to supplement iron among women. In every 100g of cooked black beans, there is 7.2mg of iron, which is 3 times higher thank beef. Noted black beans are plant-based food, its non-haem iron is better absorbed when consumed together with vitamin c-rich foods.