Black Beans and Rice with Mango

Black Beans and Rice with Mango Recipe - Vegetarian Nicaraguan Dish

Region / culture: Nicaragua | Preparation time: 10 minutes | Cooking time: 20 minutes | Servings: 4 |

Vegetarian diet

Introduction

This Black Beans and Rice with Mango recipe is a vibrant and flavorful dish that combines the hearty textures of black beans and rice with the sweet, tangy taste of fresh mango. It's a perfect example of how simple ingredients can come together to create a meal that's both nutritious and delicious. This dish is not only easy to prepare but also versatile, making it suitable for a weeknight dinner or a special occasion. Whether you're a seasoned cook or a beginner, this recipe is sure to impress.

History

The combination of beans and rice is a staple in many cultures around the world, particularly in Latin American, Caribbean, and African cuisines. Each region has its own variations, incorporating local ingredients and flavors. The addition of mango to the classic black beans and rice dish is a modern twist that adds a fresh, tropical flavor, making it a unique fusion of traditional and contemporary culinary styles.

Ingredients

0.25 cup crumbled chorizo sausage
0.5 cup chopped red bell peppers
0.5 cup chopped onions
3 minced garlic cloves
1 (15 oz) can rinsed and drained black beans
0.75 cup water
1 tsp crushed oregano
1 bay leaf
salt, to taste
0.25 tsp crushed red pepper flakes (optional)
2 cup cooked white rice
0.5 cup chopped fresh mango

How to prepare

In a large skillet, cook chorizo, pepper, and onion over medium-high heat for 4 to 5 minutes, or until the meat is browned.
Add the next 5 ingredients and pepper flakes, if desired.
Bring the mixture to a boil. Reduce the heat and simmer for 10 minutes.
Remove the bay leaf.
To serve, spoon the bean mixture over rice in serving bowls, then top with fresh mango.
If desired, garnish with fresh oregano.

Variations

For a vegetarian version, omit the sausage or use a plant-based alternative. You can also experiment with different types of beans, such as kidney beans or pinto beans, and swap the white rice for brown rice or quinoa for added nutrition.

References

↑ If chorizo is unavailable, use any other spicy sausage.

Cooking Tips & Tricks

To ensure the best flavor and texture, use freshly cooked white rice that's fluffy and not too sticky. For the black beans, rinsing and draining them helps to remove excess sodium and improves their taste. When cooking the sausage, pepper, and onion, make sure they're browned well to deepen the flavors of the dish. Lastly, adding the mango just before serving preserves its fresh taste and vibrant color.

Serving Suggestions

This dish can be served on its own or accompanied by a side salad for added freshness. For a more filling meal, consider adding a side of grilled vegetables or a piece of grilled chicken or fish.

Cooking Techniques

The key to this recipe is the sautéing technique, which helps to develop the flavors of the sausage, peppers, and onions. Simmering the beans with herbs and spices allows them to absorb the flavors, resulting in a rich and savory dish.

Ingredient Substitutions

If you don't have fresh mango, canned mango (drained) can be a convenient alternative. For those who prefer a spicier dish, increase the amount of crushed red pepper flakes or add a diced jalapeño pepper.

Make Ahead Tips

The bean mixture can be prepared in advance and stored in the refrigerator for up to 3 days. Reheat it gently on the stove or in the microwave before serving over freshly cooked rice and topping with fresh mango.

Presentation Ideas

Serve the dish in shallow bowls, with the bean mixture spooned over a bed of rice. Top with fresh mango and a sprinkle of chopped fresh oregano or cilantro for a pop of color and flavor.

Pairing Recommendations

This dish pairs well with a light, crisp white wine such as Sauvignon Blanc or a fruity rosé. For a non-alcoholic option, try a sparkling lime or mango water.

Storage and Reheating Instructions

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm the bean mixture in a saucepan over medium heat or in the microwave, then serve over freshly cooked rice and top with fresh mango.

Nutrition Information

Calories per serving

A serving of Black Beans and Rice with Mango contains approximately 350 calories, making it a moderate-calorie meal that can fit into a balanced diet. The calories come from a healthy balance of carbohydrates, proteins, and fats.

Carbohydrates

This dish is a good source of carbohydrates, primarily from the rice and beans. A serving provides approximately 45 grams of carbohydrates, which include fiber from the beans and natural sugars from the mango. Carbohydrates are essential for energy, making this dish an excellent option for fueling your body.

Fats

The amount of fat in this recipe is relatively low, with most of it coming from the sausage. A serving contains about 5 grams of fat, which includes both saturated and unsaturated fats. Using lean sausage or a plant-based alternative can further reduce the fat content.

Proteins

Black beans and sausage are excellent sources of protein, making this dish a great option for those looking to increase their protein intake. A serving provides approximately 15 grams of protein, which is essential for muscle repair and growth.

Vitamins and minerals

This dish is rich in vitamins and minerals, thanks to the variety of ingredients used. Black beans are a good source of iron and magnesium, while mango provides vitamins C and A. Bell peppers and onions add additional vitamins and antioxidants, making this a nutrient-dense meal.

Alergens

This recipe contains potential allergens, including sausage (which may contain gluten and soy) and mango (a known allergen for some individuals). Always check the labels of processed ingredients for allergens and consider substitutions if necessary.

Summary

Overall, Black Beans and Rice with Mango is a nutritious and balanced meal that provides a good mix of carbohydrates, proteins, and fats, along with essential vitamins and minerals. It's a flavorful dish that supports a healthy diet.

Summary

Black Beans and Rice with Mango is a delightful dish that combines traditional flavors with a modern twist. It's nutritious, flavorful, and versatile, making it suitable for any occasion. With its simple ingredients and easy preparation, it's sure to become a favorite in your recipe collection.

How did I get this recipe?

The first time I saw this recipe, I knew it was something I had to try. The combination of black beans and rice with mango sounded intriguing and exotic. As a young girl growing up in the countryside, I was always fascinated by new and exciting flavors. My mother, who was an excellent cook, would often experiment with different ingredients and recipes she learned from friends and neighbors.

One day, while visiting a friend in the neighboring town, I was introduced to the dish that would become one of my all-time favorites. My friend's mother, Mrs. Rodriguez, was a fantastic cook and always welcomed guests with open arms and a delicious meal. As soon as I walked into her kitchen, the aroma of garlic, onions, and spices filled the air, making my mouth water.

I watched in awe as Mrs. Rodriguez effortlessly prepared the black beans and rice with mango. She explained each step with precision and care, making sure to use the freshest ingredients and seasonings. The combination of savory black beans, fluffy white rice, and sweet mango was a perfect balance of flavors and textures.

I couldn't wait to try the dish for myself, so I asked Mrs. Rodriguez if she would be willing to share her recipe with me. To my delight, she agreed and handed me a handwritten card with detailed instructions on how to recreate the dish at home. I thanked her profusely and promised to make it for my family as soon as I returned home.

When I finally made the dish for my family, it was an instant hit. The black beans were tender and flavorful, the rice was perfectly cooked, and the mango added a burst of sweetness that elevated the dish to a whole new level. My family couldn't get enough, and they begged me to make it again and again.

Over the years, I have made this recipe countless times, each time adding my own twist or variation. Sometimes I like to add a bit of cumin or cilantro for an extra kick of flavor, or I'll swap out the mango for pineapple or papaya for a different twist. No matter how I choose to make it, the dish always brings back fond memories of that day in Mrs. Rodriguez's kitchen.

As I grew older and started a family of my own, I passed down the recipe to my children and grandchildren. I taught them how to make the dish with love and care, just as Mrs. Rodriguez had taught me. It has become a family tradition to make black beans and rice with mango for special occasions and gatherings, and it always brings us closer together.

I am grateful for the friendships and experiences that have brought this recipe into my life. It has become more than just a dish to me – it is a reminder of the joy and connection that sharing a meal can bring. I hope that one day, my children and grandchildren will pass down this recipe to their own families, creating new memories and traditions for generations to come.

So as I stand in my kitchen, preparing the black beans and rice with mango once again, I am filled with gratitude for the journey that brought me here. The memories of Mrs. Rodriguez, the flavors of the dish, and the love of my family all come together in this simple yet delicious meal. And as I take that first bite, I am reminded once again of the joy that cooking and sharing a meal can bring.