Tim’s Mango Black Bean Salsa Recipe

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by Tim Mount, CN, CCMH

This is one one of my favorite recipes! It’s a staple in my household every Spring as produce comes into season. Not only is it easy to make and delicious, but it is PACKED with a variety of micronutrients. This recipe is so good in fact, I had several Mexican woman ask me to sell it to them once because it was the best they ever tasted!

This recipe will make about 2 jars of salsa and last for several days in the fridge. I generally double or triple the batch to eat throughout the week.

Essential Ingredients

  • 3 medium Tomatoes
  • 2 Mangoes
  • 1 Bell Pepper (Red, Orange or Yellow)
  • ½ bunch Cilantro
  • ½ Lemon
  • 1 can Tomato Paste
  • 1 can Black Beans
  • Salt to taste (I prefer Himalayan Rock Salt)

Notes: I prefer vine ripened tomatoes. Get organic if possible. The riper the better! Organic is important for bell peppers. Do not use green bell peppers. Be sure to rinse cilantro thoroughly or you may get dirt in the salsa. I like Muir Glen tomato paste for the best flavor. No need to drain the black beans.

Recommended Ingredients

  • ½ sweet Onion
  • 2 cloves Garlic
  • 1-2 Hot Peppers
  • 2 Tomatillos

Notes: Garlic and onion are a common allergens. If you get gas from the sales leave them out next time. Serrano peppers are my favorite.

Directions

Rinse all ingredients. A food processor is preferred. If using a blender set it on the lowest setting possible. Do not overfill the blender or veggies won’t chop evenly. In general, you’ll want to process all ingredients for about 30-60 seconds until chopped but chunky. After processing dump all ingredients into a large bow and mix well.

  1. Cut tomatoes into 4-5 and bell pepper into 7-8 smaller pieces. This will keep them processing evenly.
  2. Add only the tomatoes into the blender first. You may need to split the tomatoes into 2 batches so you don’t overfill the blender above ½ capacity.
  3. Add the bell peppers to the blender and process.
  4. Cut and peel the mangoes. Rip off the lower have of the cilantro to remove the stalks. Put the cilantro in the blender first, then the mango and process. DO NOT puree! The mango should still be chunky and the cilantro should still look slightly leafy, it shouldn’t look like a green paste.
  5. Juice a lemon and add it to the salsa bowl.
  6. Add black beans and tomato paste to the salsa bowl.
  7. Process and add in recommended ingredients if desired.
  8. Mix thoroughly and taste the unsalted salsa. Add about a teaspoon of salt, and then taste again. Add more if necessary.

Suggested Uses

Enjoy with GLUTEN FREE chips, such as corn tortilla chips. Take large scoops of salsa and minimize the chips to reduce the amount of carbs. Use as a sauce over baked/boiled (skinless) chicken breast or fish, or put on a salad as a dressing. It’s delicious, nutritious and low calorie. Also, try spooning a little in a turkey cold cut and roll up like a taquito for a Paleo friendly snack.

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