This dish is a winner. Here's why:
Balanced nutrition, delicious, fresh and pairs with so many other foods.
Take to a BBQ
Vegan - It's a complete vegan meal, or it's easy to add egg, cheese or meat
It's easy to prepare!
Uses in-season produce
Feeds the beneficial gut bacteria.
keep in the fridge for several days - take to work for lunch, add to various dinners, or enjoy on its own.
Change the mango to orange, fennel, blueberries or sultanas, depending on the season.
Ingredients:
TIP: I buy organic, non GMO canned beans - with no BPA lining. I soak them for an hour or two to increase digestibility and further break down phytates, to make the nutrients more bioavailable
1 large mango
1 x can black beans (or equivalent prepared dried beans)
3 x shallots
handful of rocket/roquette/arugula
3 cloves garlic-finely chopped
1/2 tsp nutmeg, 1/4 tsp clove & black pepper + a little salt to taste
handful fresh mint (or herb of choice)
generous drizzle extra virgin olive oil- 1-2 tablespoons
squeeze of lemon
TIP: Olive oil is brimming with health benefits, but ONLY if it's a good source. Look for Extra virgin olive oil, first cold pressed. In a dark glass bottle, with a harvest date. Source from Europe or Australia which have strict food laws for olive oil, or potentially from some Californian suppliers.
Nutrition tip:
Add Extra protein: Optional: Add cheese, nuts, meat or egg.
Add Extra carbohydrates: sweet potato, carrot, nuts, seeds, flax crackers, quinoa.
Add Extra fats: nuts, cashew cream dressing, seeds, cheese, meat, fish, extra olive oil.
Read on for nutritional overview...
Black Beans - rich source of iron, protein & B group vitamins, folate, fibre & carbohydrates. Pair with some vitamin C rich fruit, for iron absorption.
Garlic - antioxidant & flavour, great for heart health. Antimicrobial
Mint - packed with micronutrients & flavour. Good for digestion
Shallots (green onions). great flavour & prebiotic - good fuel for the friendly gut bacteria
Arugula/rocket - fabulous antioxidants, folate, good for nitric oxide production. Heart & lung health
Mango - yummy! Great fibre, vitamin C, antioxidants
Clove, nutmeg, black pepper - excellent flavour & antioxidants. Cell health
Lemon - cleansing, yummy, cuts through sweetness of the mango, digestion.
Meal options - Add a starter/entree: small bowl of pumpkin soup with yoghurt or cashew cream.
Add Asparagus, a great prebiotic, which is fuel for the good gut bacteria
Enjoy summer if you're in the northern hemisphere. Eat Black beans anytime, whatever the season!
I hope you enjoyed this recipe. For more nutrition info - follow on instagram: @_thenaturalspace_
Message me with questions or to book a consultation.
Eat Well & Be Well everyone. Love Laura xx
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