Method
Rinse and drain the beans
Rinse 510 g of low-sodium canned black beans in a fine-mesh sieve under cool running water until the water runs clear. Shake off the excess water, then spread the beans on a clean kitchen towel or paper towels and pat them dry. Transfer them to a large mixing bowl.
Prepare the fruit, vegetables, and chile
Rinse 330 g of ripe mango and 150 g of red bell pepper under cool running water and dry them well. Peel and cut 330 g of ripe mango into 1.5 cm (1/2 in) pieces. Remove the stem and seeds from 150 g of red bell pepper, then cut it into pieces about the same size. Chop 80 g of red onion and 16 g of fresh cilantro. Wearing food-safe gloves, stem 0.5 pepper of Scotch bonnet pepper, scrape out the seeds for gentler heat, and mince it very finely; wash the knife, board, gloves, and your hands before touching your face. Add everything to the bowl with the beans.
Whisk the lime dressing
In a small bowl, whisk 60 ml of fresh lime juice, 30 ml of extra-virgin olive oil, 1 g of ground allspice, 1 g of ground cumin, 0.5 g of dried thyme, 3 g of fine sea salt, and 0.5 g of black pepper until the salt dissolves and the dressing looks lightly emulsified. Taste a drop and check that the acidity, salt, and heat feel balanced before adding it to the salad.
Toss, stand, and serve
Pour the dressing over the salad and fold gently with a wide spoon until every ingredient is glossy and evenly seasoned. Let the salad stand for 10 minutes so the beans absorb some of the lime dressing. Fold once more, taste, and serve immediately.
10:00
Smart Substitutions
- No Scotch bonnet? Use habanero for similar fruity heat or jalapeno for a milder result.
- No ripe mango? Use ripe pineapple for a sharper tropical flavor and a firmer bite.
- No cilantro? Use flat-leaf parsley; the flavor will be less floral but still fresh.
- No ground allspice? Use a small pinch each of ground cinnamon and ground cloves with extra black pepper.
Tips and Variations
- Choose mangoes that yield slightly to pressure but still feel firm enough to cut into clean pieces.
- For a softer onion bite, rinse the chopped onion briefly under cold water, then dry it well before adding it.
- Scotch bonnet heat varies widely, so taste the dressing before it goes into the full bowl.
What Went Wrong?
- Salad looks watery Drain and dry the beans and produce more thoroughly, then fold the salad again so the dressing can coat the ingredients.
- Mango is turning mushy Use firmer-ripe fruit and fold with a wide spoon instead of stirring vigorously.
- Flavor tastes dull Add lime first, then salt in small increments; the beans need enough acidity and seasoning to taste lively.
- Salad is too spicy Fold in more mango or beans and add another squeeze of lime to spread and balance the heat.
Nutrition Estimate
- Fiber: 9 g per serving
- Sodium: 444 mg per serving
Nutrition disclaimer:This recipe is provided for general cooking information only. Nutrition values are estimates and may vary by ingredients, brands, preparation methods, and serving sizes. Check ingredient labels and follow appropriate food-safety practices. This content is not medical, dietary, allergy, or professional food-safety advice.
