• Skip to primary navigation
  • Skip to content
  • Skip to primary sidebar
  • Skip to footer

FatFree Vegan Kitchen

Simply delicious oil-free vegan recipes

  • Recipe Index
    • Recipes by Category
    • Recipes by Tag
    • Recipe Box
  • About Me
    • Press
  • NewsBites
  • Shop!
  • Website

Layered Salad with Black Beans and Mango-Cucumber Salsa

July 24, 2012 By Susan Voisin 36 Comments
Disclosure: This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases. Privacy Policy.

Jump to Recipe Share on Facebook

Layered Salad with Black Beans and Mango-Cucumber Salsa

Ever since I was a child, one of the highlights of summer is the arrival of fresh mangoes. When I was growing up in the 60’s and 70’s, mangoes weren’t available in the local A&P or Piggly Wiggly. They were a rare treat that we enjoyed only after a visit to or from our Florida relatives.

One of the few food memories I have is of my father cutting off small pieces of mango for us children to sample to see if we liked it; he wasn’t willing to waste the precious fruit on kids who might not appreciate it. I can’t remember what my brother and sister thought of it, but I loved the rich, perfumed sweetness of my first mango.

These days I don’t have to visit Florida to get my mango fix. When summer rolls around, I buy mangoes by the box from the Indian grocery just a mile from my house.

Mangoes

This summer, I made my way through two $10 boxes–about 20 pounds–of “Champagne” mangoes, and because the mangoes in the second box started out a little over-ripe, I scurried to use them all, tossing them into my curried rice and my salads, as well as just eating them leaning over the kitchen sink or cutting them to share with the family.

My favorite way to prepare them is to cut them into “hedgehogs”:

Mango "Hedgehog"

Just stand the mango on its stem end and slice each side off by cutting as close as you can to the seed that runs through the middle. Then take each “cheek” and make parallel slices through the length of the mango down to (but not through) the skin. Turn and make palallel slices width-wise. Then press on the skin side to flip the mango inside out, making a little hedgehog.

Kids (and parents like me) love to eat the mango flesh right off the hedgehog (have napkins ready!) but if you’re using the mango in a dish, you can easily slice the cubes off the skin. Don’t neglect to use the mango around the seed–there’s usually a good bit clinging to it. (If you’ve never done this before, check out one of the many mango-cutting videos available online.)

Mangoes and black beans just seem to belong together, so for lunch one day last week, I seasoned some black beans, threw together some mango salsa, and piled them both on some baby lettuce that I’d tossed with a little white balsamic vinaigrette. I used the black beans hot off the stove so they wilted the lettuce a little (I like that), but you can also chill both the beans and the salsa for a truly cold salad.

Layered Salad with Black Beans and Mango-Cucumber Salsa

And, if you’re into the “salad in a jar” thing, you can layer the cold ingredients in mason jars to grab and eat throughout the week. Just put the ingredients into the jar in reverse order–salsa on the bottom, beans in the middle, and greens on top. Just before serving, drizzle on a little salad dressing, shake, pour into a bowl, and enjoy.

I used the recipes below, along with about a pound of lettuce, to make two huge salads, but since most people don’t eat industrial-sized salads like I do, I’ve calculated the nutrition using four servings. If you’re a ginormous salad eater like me, just double the numbers. Either way, all of these ingredients are compliant with the McDougall and Fuhrman programs, as well as Forks Over Knives, and are zero points on the Weight Watchers Freestyle program. Enjoy!

Layered Salad with Black Beans and Mango-Cucumber Salsa
5 from 9 votes
Print SaveSaved! Add to Recipe BoxGo to Recipe Box

Mango-Cucumber Salsa

This salsa looks best if you use it right away but tastes better if you chill it and allow the flavors to blend for a few hours.
Prep Time 15 minutes
Total Time 15 minutes
Servings 4
Author Susan Voisin

Ingredients

  • 2 small mangoes , diced (about 1 1/2 cups)
  • 1/2 large cucumber , peeled, seeded, and diced
  • 1/4 cup diced red onion
  • 1 jalapeño pepper , seeded and finely chopped
  • 1 tablespoon lime juice
  • 1/4 teaspoon red pepper , or to taste
  • Salt to taste
Prevent your screen from going dark

Instructions

  • Combine all ingredients in a medium-sized bowl. Cover and refrigerate until ready to use.
Nutrition Facts
Mango-Cucumber Salsa
Amount Per Serving (1 serving)
Calories 51
% Daily Value*
Sodium 2.4mg0%
Carbohydrates 12.7g4%
Fiber 1.7g7%
Sugar 9.9g11%
* Percent Daily Values are based on a 2000 calorie diet.

Nutritional info is approximate.

Course Condiments
Cuisine Vegan
Have you made this recipe?Mention @SusanFFVK and tag #fatfreevegankitchen in your photos on Instagram.
Share on Facebook Share by Email

Layered Salad with Black Beans and Mango-Cucumber Salsa

Layered Salad with Black Beans and Mango-Cucumber Salsa
5 from 9 votes
Print SaveSaved! Add to Recipe BoxGo to Recipe Box

Easy Black Beans

This simple recipe is great for when you’re short on time, but if you’re not in a hurry, you can make it even tastier by sauteing a small onion, a clove or two of minced garlic, and half of a diced jalapeno pepper before adding the beans to the pan.
Prep Time 5 minutes
Cook Time 6 minutes
Total Time 11 minutes
Servings 4
Author Susan Voisin

Ingredients

  • 1 16-ounce can black beans , drained and rinsed
  • 1/2 cup diced fresh tomatoes (or halved grape tomatoes)
  • 3/4 teaspoon cumin
  • 1/2 teaspoon Ancho chile powder
  • 1/4 teaspoon red pepper , or to taste
  • Salt to taste
Prevent your screen from going dark

Instructions

  • Combine all ingredients in a saucepan or microwaveable container. Bring to a simmer on medium-high heat (or high powder) and cook for about 5 minutes.

Notes

If you’re really pressed for time, you can substitute 1/2 cup of salsa for the tomatoes, salt, and red pepper.
Nutrition Facts
Easy Black Beans
Amount Per Serving (1 serving)
Calories 120
% Daily Value*
Sodium 210mg9%
Carbohydrates 22g7%
Fiber 8g33%
Protein 8g16%
* Percent Daily Values are based on a 2000 calorie diet.

Nutritional info is approximate.

Course Main Course
Cuisine Oil-Free, Vegan
Have you made this recipe?Mention @SusanFFVK and tag #fatfreevegankitchen in your photos on Instagram.
Share on Facebook Share by Email

 

Filed Under: Condiments, Main Dishes, Recipes, Salads, Vegan Weight Watchers Recipes with Zero Points Tagged With: Eat-to-Live, Gluten-free, Ridiculously Easy, Soy-free, Under 200, Weight Watchers Points

Get NewsBites!

Sign up for our newsletter to receive new recipes & tips by email!

Privacy Policy
Previous Post: « Curried Rice Salad with Black Chickpeas and Mango
Next Post: Berbere-Spiced Red Lentil Hummus »

Reader Interactions

Comments

  1. Michelle @ Eat Move Balance

    July 24, 2012 at 8:01 am

    This looks so delicious to me! I just learned how to easily cut a mango like that, and did a post about it. Wish I had known years ago! And, I recently made a cucumber salsa that was really good, so I like your twist on it. Thanks–can’t wait to try it!

    Reply
  2. janet @ the taste space

    July 24, 2012 at 8:03 am

    Mangoes and black beans go so well together and I am loving this simple salad. It reminds me of my black bean and mushroom tacos (Also with a mango salsa) but I used Swiss chard as a wrap instead in the taco shell. A hidden salad, for sure.

    I have been meaning to try the salad-in-a-jar trick and may finally get around to it next week. 🙂

    Reply
  3. Jacqueline

    July 24, 2012 at 8:45 am

    What a beautifully fresh salad. I just love it.

    Reply
  4. Betsy DiJulio

    July 24, 2012 at 9:06 am

    Love all of your riffs on mangoes!

    Reply
  5. MyRedSandals

    July 24, 2012 at 9:53 am

    Janet: Would you share your black bean/mushroom taco recipe?

    Reply
  6. Millie Snyder

    July 24, 2012 at 10:02 am

    I always look forward to mango’s too! Their one of my favorite fruits. The sweetness is unique and incomparable to any other fruit. AND, I cut my mango’s the same way as you! It’s so easy 🙂

    Reply
  7. wendy (healthy girl's kitchen)

    July 24, 2012 at 10:03 am

    Yum. I love the combination of sweet and savory. Thanks for the inspiration Susan!

    Reply
  8. moonwatcher

    July 24, 2012 at 10:36 am

    Hi Susan,

    This looks great! I love mangoes and black beans together, too, and Ancho Chile is my favorite chile. There is a new Asian Grocery down the street from me and now you’ve got me curious about whether they ever stock mangoes. Might be cheaper than the organic ones at my co-op, which I definitely cannot buy in numbers. Still, I love them! I am thinking nectarines or peaches might work in this, too, though the effect would be a little different. Or maybe one mango among peach or nectarine. . .hmmm. . . .though I am a ginourmous salad eater myself, I may have to try Cathy’s salad in a jar idea sometime, just because I am intrigued by it.

    Thanks for another great recipe and post–beautiful photos and I loved reading the memory of your first mango.

    xo

    moonwatcher

    Reply
  9. Vicky

    July 24, 2012 at 10:53 am

    This looks awesome, I love black beans!

    Reply
  10. Caralyn @ glutenfreehappytummy

    July 24, 2012 at 11:22 am

    what a gorgeous, gorgeous salad! i love all the layers! so colorful!

    Reply
  11. Vicky (Sweet and Healthy Living)

    July 24, 2012 at 12:26 pm

    Yum this combo looks so good! I love mango salsa and paired with black beans…. delicious!

    Reply
  12. janetxb

    July 24, 2012 at 3:20 pm

    Thanks for the great idea. It’s what’s for dinner tonight!

    Reply
    • janetxb

      July 24, 2012 at 10:41 pm

      Report: It was completely delicious!

      Reply
      • Susan Voisin

        July 25, 2012 at 8:18 am

        So glad you enjoyed it!

        Reply
  13. Anu

    July 24, 2012 at 9:29 pm

    Yay! I was just thinking today that I need a new recipe for a black bean salad that does not involve corn and avocados.

    Reply
  14. Kristen

    July 24, 2012 at 9:56 pm

    Thanks for posting! This was the perfect meal for us to tonight!

    Reply
  15. Orlando

    July 24, 2012 at 10:45 pm

    Great photos and awesomely quick-healthy recipe! I’ve followed your blog for about a year now and I’ve enjoyed every single post! Keep’m coming!

    Best,
    O

    Reply
  16. Lisa @ The Raw Serenity

    July 24, 2012 at 11:31 pm

    I wish mango’s were in season here!
    This looks so delicious!

    Mangos are by far the most amazing food.
    Great recipe, thanks for sharing xx

    Reply
  17. LisaT

    July 25, 2012 at 7:10 pm

    Susan,
    Thank you for sharing this recipe. It looks delicious and very easy, I look forward to making it this weekend!

    Reply
  18. veganamericanprincess

    July 25, 2012 at 7:40 pm

    These mango recipes look refreshing! Your written directions re: how to cut a mango were a little hard to follow but I will refer to your recommended video clips! Btw, I love your sight and made your curried chickpeas & kale recipe the other night. It was great. Your photo looked better than mine (your kale was much greener) but it tasted great!!! I was testing out a new non-stick wok I recently purchased. Trying to go fat-free!!

    Reply
  19. Amber Fountain

    July 26, 2012 at 9:18 pm

    I can never find the ancho chile powder. Will regular chile powder be okay? I wanted to let you know I love your recipes! I have recently decided to become vegan and you have inspired me!!!

    Reply
    • Susan Voisin

      July 26, 2012 at 10:47 pm

      You can use regular chili powder. Just use a little more and reduce the cumin a little if the chili powder contains cumin. Good luck on your vegan journey!

      Reply
  20. urbanvegan

    July 27, 2012 at 10:27 am

    Funny, I never tasted a mango until I was in my late 20s! Now I am addicted–and those little champagne numbers are the best, aren’t they? Thanks for this wonderful recipe.

    Reply
  21. Tormarie

    July 29, 2012 at 10:23 am

    This looks beautifully refreshing. I have similar memories of my mammy going out to buy pomelos, mangos, lychees and all sorts – we would have a tiny bit to see if we even liked them, and years later I buy them in boxes. 🙂

    Reply
  22. Vegan

    July 30, 2012 at 12:26 am

    It almost looks too beautiful to eat. Now i can have a big salad with lots of herbs and veggies and some fresh fruit.

    Reply
  23. Amber Fountain

    July 30, 2012 at 9:48 pm

    Oh MY GOODNESS!!!! This was delicious! Even my kids liked it, and they are kinda picky. This was a rockin’ way to start my first day as a vegan. Thanks for a great recipe.

    Reply
    • Susan Voisin

      July 31, 2012 at 8:29 am

      Congratulations on your first day as a vegan! I’m honored that you chose my recipe to make on this important day.

      Reply
  24. Happy Little Feet

    August 2, 2012 at 9:12 pm

    That looks wonderful, what a beautiful combination cucumber and mango.

    Reply
  25. Vegan

    August 7, 2012 at 5:22 am

    I have not tried using mangoes in salads but I would love to try your recipe. It looks delicious and healthy. Besides salads, what other dishes can you suggest that use mangoes?

    Reply
    • Emma

      September 8, 2012 at 2:27 pm

      So what kind of dressing would you recommend putting on this salad? I don’t want to ruin all the flavors with a basic balsamic vinaigrette but i’m worried about it being dry – is it ok to serve without dressing?

      Reply
  26. Karen

    June 11, 2013 at 3:24 pm

    Thanks! Another great taste sensation. We made a double batch (we, too had bought a box of champagne mangos). I was surprised by the cucumber ingredient, but it really did enhance the salsa. Used some as a side with the black beans and rice. Used some the next day as as a topping for salad (with no other dressing-it was juicy by then enough for me, but I prefer a really lightly dressed salad). I am thinking that I will spoon a little into a rice paper summer roll with lettuce, etc. next time.

    Reply
  27. Sharon

    July 22, 2013 at 6:53 pm

    Seriously! I do not believe that I have ever found one of your recipes that I didn’t love! You are simply amazing! Whenever I am looking for something specific I always come here first to see if it is something that you have already done. I am never disappointed and neither is my family. We have been indulging in Zinger Tea this week and I am so going to make this salad recipe for our lunches next week!

    Reply
  28. Marielle | Vega in Vianen

    September 10, 2013 at 4:42 am

    Dear Susan, thank you for this dish! I made it twice in the last week and it is by far the best dish I’ve had all summer. When summer hits, I’m all out of inspiration and I’m so glad that, in those barren times, I can count on your brilliance 🙂

    Reply
  29. Jill

    July 24, 2015 at 6:05 pm

    This salsa makes a great salad dressing for any summer salad.

    Reply
  30. Samantha Pereira

    November 7, 2021 at 6:06 pm

    Love your recipes. Are your recipes diabetic friendly?

    Reply
    • Susan Voisin

      November 7, 2021 at 11:01 pm

      Some of them may be, but I don’t know enough about a diabetic diet to make them intentionally diabetic-friendly.

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Welcome to My Kitchen!

Susan VoisinI'm Susan Voisin, and I love creating delicious whole foods plant-based dishes with no added oil. Be sure to follow me on Facebook and Instagram.
  • Bloglovin
  • Facebook
  • Instagram
  • Pinterest
  • RSS
  • Twitter

Find It Fast

  • Instant Pot Recipes
  • Ridiculously Easy Recipes
  • Weight Watchers Recipes
  • Recipes by Tag (ingredient, gluten-free, etc.)
  • Complete Recipe Index

Find a Recipe

Allergens

All of my recipes are vegan, dairy-free, and fish free. To find recipes free of other allergens, click on an icon below.

Gluten FreeNut FreeSugar FreeSoy Free

Footer

Fall Favorites

Pasta Fagioli with Cranberry Beans and Kale

Pasta Fagioli with Cranberry Beans and Kale

Vegan Pumpkin Bread Pudding

Vegan Pumpkin Bread Pudding

Spaghetti Squash Pesto Lasagna

Spaghetti Squash Pesto Lasagna

Lentil Soup with Coriander and Cumin from FatFree Vegan Kitchen

Lentil Soup with Coriander and Cumin

See More Fall Favorites

  • Bloglovin
  • Facebook
  • Instagram
  • Pinterest
  • RSS
  • Twitter
  • YouTube

Photos, original recipes, and text © Susan Voisin. All rights reserved. Do not republish content without permission.

Nutritional information is approximate and is not guaranteed to be 100% accurate. This site has no affiliation with Weight Watchers™️ and cannot guarantee accuracy of Points™️.

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

Copyright © 2023 · Susan Voisin · Privacy Policy· Log in