Black Bean Spaghetti with Mango Salsa – GF, vegan

An excellent combination! Sweet, sour and spicy along with the nice texture and mild taste of black bean spaghetti which is totally vegan and gluten-free option.

You can always change the ingredients of the recipe as you like. Even the ingredient amounts are not that precise, so just throw them all in and mix. Some people dislike the taste of cilantro (coriander), but in that case, you can replace it with some other herb like basil or parsley. Myself, I’m a big fan of cilantro and it works great with this kind of vegetable spaghetti or noodle food.

Healing Foodie recommends:

Some health benefits of the ingredients:

Mango – Queen of all fruits?

Mango seems to be one of the nutrient richest fruits to consume! It’s rich in both, prebiotic and probiotic dietary fibre, which are super important for the health of our gut, body and most importantly, for the brain. Prebiotics and probiotics form a synbiotic. In the other words, prebiotics work as food for probiotics – live bacteria – enabling them to live.

Mango is also rich in vitamin C, vitamin A and various B vitamins like B6. The minerals in mango, such as iron, copper, magnesium and potassium, are important for building strong bones and teeth, blood, skin, hair, nerve function, muscle and for metabolic processes.

Antioxidant compounds like quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methyl gallate, are a great immune booster and protects the body from various diseases. Mango helps to alkalize the body for the reason that it’s rich in tartaric acid, malic acid and traces of citric acid that primarily help in maintaining the alkali reserve of the body.

Black Bean – King of legumes?

Black beans, also known as turtle beans, seem to have flavonoids more than any other legume! Researchers have found at least 8 different flavonoids in the black bean’s colour coat. Flavonoids are color-producing phytonutrient pigments that work as antioxidants. The seed coat is also an outstanding source of three anthocyanin flavonoids: delphinidin, petunidin and malvidin. In addition to acting as antioxidants and fighting free radicals, anthocyanins may offer anti-inflammatory, anti-viral and anti-cancer benefits and they are great for brain health as well!

Black beans are also high in iron, phosphorous, calcium, magnesium, manganese, copper, zinc, potassium, folate and vitamin B1 (thiamin). Due to the high iron content, you might want to consume black beans with vitamin C rich foods, just like mango, to maintain a proper absorption of iron. Folate plays a role in DNA synthesis and repair. Selenium is a mineral that is not present in most fruits and vegetables but can be found in black beans. Selenium can reduce inflammation in the body. Black beans are high in protein and dietary fibre content, so they will help you feel satisfied for longer.

Serves 4

Black Bean Spaghetti with Mango Salsa

15 min

5 min

20 minTotal Time

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Ingredients

  • 1 package Black Bean Spaghetti
  • 1 tablespoon Olive oil, extra virgin
  • 1 Mango
  • 1 Tomato
  • 1/2 Sweet paprika (or bell pepper)
  • 3/4 cup Cilantro, fresh leaves
  • 1/3 jalapeño (or red chili)
  • juice of 1 Lime, fresh (or lemon)
  • 1 Red onion
  • ¼ teaspoon Himalayan salt

Instructions

  1. Place the black bean spaghetti in a boiling water and let it boil for 5-6 minutes or as instructed in the package.
  2. Wash, peel, cut and chop the rest of the ingredients.
  3. In a serving bowl, combine the prepared mango, sweet paprika, onion, cilantro and jalapeño. Drizzle with the lime and lemon juice and mix well.
  4. Season to taste with Himalayan salt.
  5. For best flavour, let the salsa rest for 10 minutes or longer before consuming.
  6. Drain the cooked black bean spaghetti and mix in the olive oil and a pinch of Himalayan salt.
  7. Combine the spaghetti and salsa and serve.
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