Black Beans in Mango Sauce

Introduction

History

The recipe for Black Beans in Mango Sauce has its roots in tropical cuisine, where the combination of legumes and fruit is a common practice to balance flavors and nutrition. This particular dish draws inspiration from Caribbean and Latin American culinary traditions, where beans are a staple ingredient and mangoes are abundant. Over time, it has evolved into a modern fusion dish that appeals to a wide range of palates, celebrating the global love for vibrant, healthy, and flavorful food.

Ingredients

How to prepare

Variations

Cooking Tips & Tricks

To ensure the best flavor and texture, use ripe but firm mangoes for the perfect balance of sweetness and tanginess. When sautéing the onions and spices, make sure to cook them until they are fragrant but not burnt, as this will form the flavor base of the dish. For a smoother sauce, you can blend part of the mango before adding it to the beans, creating a more cohesive sauce that clings to the beans beautifully.

Serving Suggestions

This dish can be served as a main course or as a side dish. For a complete meal, serve it over a bed of rice or quinoa, or alongside grilled chicken or fish for added protein. It can also be enjoyed as a filling for tacos or burritos, adding a tropical flair to your favorite Mexican dishes.

Cooking Techniques

The key technique in this recipe is sautéing, which helps to develop the flavors of the onions, garlic, and spices, creating a rich base for the dish. Another important technique is the gentle folding of the mangoes into the beans to prevent the fruit from becoming mushy, preserving the texture and freshness of the mango.

Ingredient Substitutions

If olive oil is not available, any neutral vegetable oil can be used. Canned black beans can be replaced with cooked dried beans, and lime juice can be substituted with lemon juice for a slightly different citrus note.

Make Ahead Tips

This dish can be prepared in advance and stored in the refrigerator for up to 3 days. For the best flavor, add the fresh cilantro just before serving. If the sauce thickens upon refrigeration, a little water or additional lime juice can be added to adjust the consistency.

Presentation Ideas

Serve the Black Beans in Mango Sauce in a colorful bowl, garnished with extra cilantro leaves and lime wedges on the side. For an elegant touch, serve it in a hollowed-out mango half for a stunning tropical presentation.

Pairing Recommendations

This dish pairs beautifully with a crisp white wine, such as Sauvignon Blanc or a light Pinot Grigio, which complements the tropical flavors of the mango. For a non-alcoholic option, a sparkling limeade or mango iced tea would be refreshing.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator. To reheat, gently warm the dish in a saucepan over low heat, adding a little water if necessary to prevent sticking. Avoid microwaving, as this can make the mangoes mushy.

Nutrition Information

Calories per serving

A serving of Black Beans in Mango Sauce contains approximately 350 calories, making it a moderate-calorie dish that can fit into various dietary plans. Its balance of macronutrients and high fiber content also help in promoting satiety and weight management.

Carbohydrates

This dish is a good source of carbohydrates, primarily from the black beans and mangoes. Black beans provide complex carbohydrates, which are essential for sustained energy, while mangoes add a natural sweetness and simple carbohydrates for quick energy. A serving of this dish contains approximately 45 grams of carbohydrates.

Fats

The healthy fats in this recipe come mainly from the olive oil used for sautéing. Olive oil is rich in monounsaturated fats, which are beneficial for heart health. Each serving contains about 5 grams of fat, making it a low-fat option that is both nutritious and satisfying.

Proteins

Black beans are an excellent source of plant-based protein, making this dish a great option for vegetarians and vegans. A single serving provides about 15 grams of protein, contributing to muscle repair and growth.

Vitamins and minerals

This dish is packed with vitamins and minerals, thanks to the nutrient-rich ingredients. Black beans are a good source of iron, magnesium, and potassium, while mangoes are rich in vitamins C and A, promoting immune function and eye health. Together, they create a nutrient-dense meal that supports overall health.

Alergens

This recipe is free from most common allergens, including gluten, dairy, nuts, and soy, making it suitable for people with various dietary restrictions. However, those with specific food sensitivities should always check individual ingredient labels.

Summary

Overall, Black Beans in Mango Sauce is a well-rounded dish that offers a good balance of carbohydrates, proteins, and fats, along with a rich array of vitamins and minerals. It's a healthful choice that doesn't sacrifice flavor for nutrition, making it a wonderful addition to any meal plan.

Summary

Black Beans in Mango Sauce is a delightful dish that combines the earthy flavors of black beans with the sweet and tangy taste of mangoes. It's a nutritious, flavorful, and versatile recipe that can be adapted to suit various tastes and dietary needs. Whether served as a main dish or a side, it's sure to bring a touch of tropical flair to your table.

How did I get this recipe?

I can't forget the moment I stumbled upon this recipe for black beans in mango sauce. It was a hot summer day, and I was browsing through a dusty old cookbook at a yard sale. As I flipped through the pages, a faded yellowed piece of paper fell out. Curious, I picked it up and saw that it was a handwritten recipe for this unique dish.

The recipe was written in elegant script, with detailed instructions on how to make the perfect black beans in mango sauce. I was intrigued by the combination of flavors and decided to give it a try. Little did I know that this recipe would become a staple in my kitchen for years to come.

As I gathered the ingredients and started cooking, the sweet aroma of ripe mangoes filled my kitchen. The black beans simmered in a fragrant sauce made with onions, garlic, and a hint of spice. I couldn't wait to taste the final result.

When the dish was ready, I took a bite and was immediately transported to a tropical paradise. The sweet and tangy mango sauce paired perfectly with the earthy flavor of the black beans. It was a match made in culinary heaven.

Over the years, I have made this recipe countless times, each time tweaking it to perfection. I have shared it with friends and family, who have all raved about its delicious taste. It has become a signature dish of mine, and I am always eager to whip up a batch whenever I have guests over.

The secret to this recipe lies in the quality of the ingredients. I always make sure to use ripe, juicy mangoes and the freshest black beans I can find. The combination of sweet and savory flavors is what makes this dish truly special.

I often wonder about the origins of this recipe. Was it passed down through generations of a family? Or did someone come up with it on a whim, inspired by the flavors of the tropics? I may never know the answer, but I am grateful for stumbling upon it that fateful day at the yard sale.

As I continue to cook and experiment in the kitchen, this recipe remains a constant favorite. It never fails to impress and delight, and I am always excited to share it with others. Cooking is a passion of mine, and discovering new recipes like this one is what keeps me inspired and motivated.

So the next time you're looking for a unique and delicious dish to try, why not give black beans in mango sauce a chance? You won't be disappointed, I promise. And who knows, maybe you'll stumble upon your own culinary gem just like I did all those years ago.

Categories

| Black Bean Recipes | Ginger Recipes | Jalapeno Pepper Recipes | Lime Juice Recipes | Mango Recipes | Red Onion Recipes | Vegan Recipes |

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