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.
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”:
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.
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!
Mango-Cucumber Salsa
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
Instructions
- Combine all ingredients in a medium-sized bowl. Cover and refrigerate until ready to use.
Nutritional info is approximate.
Easy Black Beans
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
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
Nutritional info is approximate.
Michelle @ Eat Move Balance
July 24, 2012 at 8:01 amThis 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!
janet @ the taste space
July 24, 2012 at 8:03 amMangoes 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. 🙂
Jacqueline
July 24, 2012 at 8:45 amWhat a beautifully fresh salad. I just love it.
Betsy DiJulio
July 24, 2012 at 9:06 amLove all of your riffs on mangoes!
MyRedSandals
July 24, 2012 at 9:53 amJanet: Would you share your black bean/mushroom taco recipe?
Millie Snyder
July 24, 2012 at 10:02 amI 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 🙂
wendy (healthy girl's kitchen)
July 24, 2012 at 10:03 amYum. I love the combination of sweet and savory. Thanks for the inspiration Susan!
moonwatcher
July 24, 2012 at 10:36 amHi 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
Vicky
July 24, 2012 at 10:53 amThis looks awesome, I love black beans!
Caralyn @ glutenfreehappytummy
July 24, 2012 at 11:22 amwhat a gorgeous, gorgeous salad! i love all the layers! so colorful!
Vicky (Sweet and Healthy Living)
July 24, 2012 at 12:26 pmYum this combo looks so good! I love mango salsa and paired with black beans…. delicious!
janetxb
July 24, 2012 at 3:20 pmThanks for the great idea. It’s what’s for dinner tonight!
janetxb
July 24, 2012 at 10:41 pmReport: It was completely delicious!
Susan Voisin
July 25, 2012 at 8:18 amSo glad you enjoyed it!
Anu
July 24, 2012 at 9:29 pmYay! I was just thinking today that I need a new recipe for a black bean salad that does not involve corn and avocados.
Kristen
July 24, 2012 at 9:56 pmThanks for posting! This was the perfect meal for us to tonight!
Orlando
July 24, 2012 at 10:45 pmGreat 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
Lisa @ The Raw Serenity
July 24, 2012 at 11:31 pmI 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
LisaT
July 25, 2012 at 7:10 pmSusan,
Thank you for sharing this recipe. It looks delicious and very easy, I look forward to making it this weekend!
veganamericanprincess
July 25, 2012 at 7:40 pmThese 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!!
Amber Fountain
July 26, 2012 at 9:18 pmI 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!!!
Susan Voisin
July 26, 2012 at 10:47 pmYou 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!
urbanvegan
July 27, 2012 at 10:27 amFunny, 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.
Tormarie
July 29, 2012 at 10:23 amThis 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. 🙂
Vegan
July 30, 2012 at 12:26 amIt almost looks too beautiful to eat. Now i can have a big salad with lots of herbs and veggies and some fresh fruit.
Amber Fountain
July 30, 2012 at 9:48 pmOh 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.
Susan Voisin
July 31, 2012 at 8:29 amCongratulations on your first day as a vegan! I’m honored that you chose my recipe to make on this important day.
Happy Little Feet
August 2, 2012 at 9:12 pmThat looks wonderful, what a beautiful combination cucumber and mango.
Vegan
August 7, 2012 at 5:22 amI 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?
Emma
September 8, 2012 at 2:27 pmSo 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?
Karen
June 11, 2013 at 3:24 pmThanks! 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.
Sharon
July 22, 2013 at 6:53 pmSeriously! 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!
Marielle | Vega in Vianen
September 10, 2013 at 4:42 amDear 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 🙂
Jill
July 24, 2015 at 6:05 pmThis salsa makes a great salad dressing for any summer salad.