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Recipe of the Week

March 21, 2017

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Mangoes provide an array of cancer-fighting antioxidants!

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Mango Bean Salad

Mango Bean Salad

This easy-to-prepare salad is great on its own or tucked into a whole-grain tortilla.

Makes 6 cups (5 servings)

Ingredients

1 to 1 1/2 cups cubed fresh mango (1 medium mango), see Note
1 cup diced red bell pepper
1 (15-ounce) can black beans, rinsed and drained
1 (15-ounce) can pinto beans, rinsed and drained
1/4 cup salsa, or more if desired
2 to 3 tablespoons sliced chives or green onion
2 to 2 1/2 tablespoons freshly squeezed lime juice
1 teaspoon pure maple syrup or agave nectar
1/2 teaspoon ground cumin
1/8 teaspoon ground allspice
1/2 teaspoon sea salt, plus more to taste (see Note)
2 to 3 tablespoons minced cilantro (optional)
 

Directions

In a large bowl, combine all the ingredients and stir to combine. Taste, and if you'd like more heat and zip from the salsa, add a little more, up to another 1/4 cup. Serve, or refrigerate (covered) for several hours until ready to serve.

Mango Note: If not serving right away, reserve the mango and add just before serving. This will preserve its freshness and flavor.

Salt Note: The amount of salt you use may depend on the brand of salsa. Start with 1/2 teaspoon, as it's always easy to add extra later.

Source: The Cheese Trap, by Neal Barnard, M.D.; recipe by Dreena Burton, chef, founder of plantpoweredkitchen.com

Per serving (1/5 of recipe): Calories: 186; Protein: 10 g; Carbohydrate: 36 g ; Sugar: 8 g; Total Fat: 1 g; Calories from Fat: 5%; Fiber: 11 g; Sodium: 562 mg

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.

  Physicians Committee for Responsible Medicine

5100 Wisconsin Ave., N.W.
Suite 400
Washington, D.C. 20016
Contact: 202-686-2210
E-mail: info@pcrm.org
Website: www.pcrm.org

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210 Email: pcrm@pcrm.org

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