Caribbean Black Beans with Mango Salsa

Caribbean Black Beans with Mango Salsa Recipe

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

Introduction

Caribbean Black Beans with Mango Salsa is a flavorful and vibrant dish that combines the earthy richness of black beans with the sweet and tangy flavors of mango salsa. This dish is a perfect balance of savory and sweet, making it a delicious and satisfying meal.

History

This recipe is inspired by the traditional Caribbean cuisine, which is known for its bold and exotic flavors. Black beans are a staple in Caribbean cooking, and they are often paired with fresh fruits and vegetables to create a harmonious blend of flavors. Mango salsa, with its combination of sweet mangoes, spicy peppers, and zesty lime juice, adds a refreshing and tropical twist to the dish.

Ingredients

1.5 cups chopped onions
3 garlic cloves, minced or pressed
2 tbsp olive oil
1 tbsp grated fresh ginger
1 tsp fresh thyme or 0.5 tsp dried
0.5 tsp ground allspice
4.5 cups drained, cooked black beans
0.75 cup orange juice
salt and freshly ground black pepper to taste
mango salsa
This sauce is at once sweet, sour, spicy and pungent.
2 medium-sized ripe mangoes
1 small cucumber, peeled, seeded and diced
1 ripe tomato, chopped
juice of 1 lime
Pinch of salt
0.5 to 1 small fresh chile, minced, or hot pepper sauce to taste
1 tbsp chopped fresh coriander, optional

How to prepare

1. Sauté onions and garlic in oil for about 5 minutes, until onions begin to soften. Add ginger, thyme, and allspice, and sauté, stirring often to prevent sticking, until onions are very soft, for about 5 minutes.
2. Stir in beans and orange juice, and cook over low heat for about 15 minutes, stirring occasionally, until mixture thickens slightly. Use a heat diffuser or double boiler, if necessary, to prevent scorching. Mash a few beans with the back of a spoon for a thicker consistency. Add salt and pepper, and serve with salsa.
Mango Salsa:
1. Peel and chop mangoes. In a large bowl, mix together mangoes, cucumber, tomato, lime juice, salt, chili or hot pepper sauce, and fresh coriander, if using.
2. Let the salsa sit for 10 minutes to allow flavors to blend before topping the beans.

Variations

Add diced bell peppers or corn to the black beans for added texture and flavor.
Substitute black beans with kidney beans or pinto beans for a different twist.
Top the dish with avocado slices or a dollop of Greek yogurt for a creamy finish.

Cooking Tips & Tricks

Be sure to cook the onions and garlic until they are very soft to release their full flavor.

- Mash a few beans with the back of a spoon to thicken the mixture and create a creamy texture.

- Let the salsa sit for a few minutes before serving to allow the flavors to meld together.

Serving Suggestions

Caribbean Black Beans with Mango Salsa can be served as a main dish with a side of rice or quinoa, or as a side dish to grilled chicken or fish. It can also be enjoyed on its own as a light and healthy meal.

Cooking Techniques

Use a heat diffuser or double boiler to prevent scorching when cooking the beans.

- Be sure to stir the beans occasionally to prevent sticking and ensure even cooking.

Ingredient Substitutions

Use canned black beans instead of cooked beans for a quicker preparation.

- Substitute mango with pineapple or papaya for a different tropical flavor.

- Use lemon juice instead of lime juice in the salsa.

Make Ahead Tips

Caribbean Black Beans with Mango Salsa can be made ahead of time and stored in the refrigerator for up to 3 days. The flavors will continue to develop, making it even more delicious.

Presentation Ideas

Serve the dish in individual bowls and top with a generous spoonful of mango salsa. Garnish with fresh cilantro leaves or a lime wedge for a pop of color.

Pairing Recommendations

This dish pairs well with a crisp white wine, such as Sauvignon Blanc or Pinot Grigio. For a non-alcoholic option, try serving it with a refreshing iced tea or sparkling water with a splash of lime.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop until heated through, adding a splash of water if needed to prevent drying out.

Nutrition Information

Calories per serving

Each serving of Caribbean Black Beans with Mango Salsa contains approximately 300-350 calories, depending on the portion size and any additional ingredients added.

Carbohydrates

Caribbean Black Beans with Mango Salsa is a carbohydrate-rich dish, with the black beans providing a good source of complex carbohydrates. The mango salsa also adds to the carbohydrate content with the natural sugars from the mangoes.

Fats

This dish is relatively low in fat, with the only significant source of fat coming from the olive oil used for sautéing the onions and garlic.

Proteins

Black beans are a great source of plant-based protein, making this dish a good option for vegetarians and vegans. The protein content can be further increased by serving the beans with a side of quinoa or brown rice.

Vitamins and minerals

Black beans are rich in vitamins and minerals, including folate, iron, and magnesium. Mangoes are a good source of vitamin C and vitamin A, while the other vegetables in the salsa provide additional vitamins and minerals.

Alergens

This recipe is gluten-free, dairy-free, and nut-free, making it suitable for those with common food allergies. However, individuals with allergies to specific ingredients should check the labels and make necessary substitutions.

Summary

Overall, Caribbean Black Beans with Mango Salsa is a nutritious and well-balanced dish that provides a good mix of carbohydrates, proteins, healthy fats, vitamins, and minerals. It is a flavorful and satisfying meal that can be enjoyed by the whole family.

Summary

Caribbean Black Beans with Mango Salsa is a delicious and nutritious dish that combines the flavors of the Caribbean in a simple and satisfying meal. With its blend of savory black beans and sweet mango salsa, this dish is sure to become a favorite at your dinner table. Enjoy!

How did I get this recipe?

The moment I found this recipe is etched in my memory forever. It was a warm summer day, the kind where the sun beat down relentlessly and the air was thick with humidity. I had decided to take a stroll through the bustling streets of the local farmers market, hoping to find some fresh ingredients to inspire my next culinary creation.

As I meandered through the maze of vendors, the vibrant colors and tantalizing smells of the produce stalls caught my attention. I couldn't resist stopping at a stand overflowing with ripe mangoes, their sweet fragrance wafting through the air. As I reached out to pick one up, a voice behind me made me jump.

"Ah, you have a good eye for mangoes, my dear," said a kindly old woman with a twinkle in her eye. "Would you like to know how to make a delicious Caribbean dish with them?"

Intrigued, I nodded eagerly, and the woman began to regale me with tales of her travels through the islands, where she had learned the art of Caribbean cooking from the locals. She spoke of the flavors and spices that danced together in perfect harmony, creating dishes that were both comforting and exotic.

"I have a special recipe for Caribbean black beans with mango salsa that I learned from a dear friend in Jamaica," she said, her eyes bright with excitement. "Would you like to try it?"

I couldn't say yes fast enough. The woman handed me a wrinkled piece of paper with the recipe scrawled in faded ink, and I clutched it to my chest like a precious treasure. As I made my way home, I couldn't wait to recreate the flavors of the Caribbean in my own kitchen.

The next day, I gathered all the ingredients I needed for the dish - black beans, ripe mangoes, red onion, bell pepper, cilantro, lime, and a medley of spices that would transport me to a tropical paradise. As I chopped and diced and sautéed, the aroma that filled my kitchen was intoxicating. The rich, earthy scent of the black beans mingled with the sweet tang of the mango salsa, creating a symphony of flavors that made my mouth water.

When the dish was finally ready, I ladled a generous portion onto a plate and took a tentative bite. The first taste was like a burst of sunshine on my tongue - the sweetness of the mangoes, the heat of the spices, the freshness of the herbs all coming together in a glorious medley of flavors. I closed my eyes and savored each mouthful, feeling as though I had been transported to a sandy beach with the waves lapping at my feet.

From that day on, Caribbean black beans with mango salsa became a staple in my culinary repertoire. I made it for family gatherings, potlucks with friends, and even just for myself on lazy Sunday afternoons. Each time I cooked it, I thought of the kind old woman at the farmers market who had shared her recipe with me, and I felt a deep sense of gratitude for the culinary journey she had set me on.

As the years passed, I continued to experiment with the recipe, adding my own twists and variations to suit my tastes. Sometimes I would throw in a handful of fresh pineapple for a burst of sweetness, or a dash of hot sauce for an extra kick. But no matter how I tinkered with the ingredients, the heart of the dish remained the same - a celebration of the vibrant flavors of the Caribbean, passed down through generations and shared with love.

Now, as I sit in my kitchen, surrounded by the familiar aromas of spices and herbs, I can't help but smile as I think back to that fateful day at the farmers market. The memory of the kind old woman, the taste of the Caribbean black beans with mango salsa, and the joy of sharing a delicious meal with loved ones - these are the things that make cooking truly magical. And I am grateful every day for the gift of that recipe, which has brought so much joy and flavor into my life.