Black Bean And Mango Dip

1. Feel free to adjust jalapeno and garlic according to your taste.

2. Combine all ingredients.

3. OPTIONAL: For a smoother texture, purée the onions, peppers, garlic, lime juice and cilantro in a food processor, and then mix with the beans and mango.

4. Refrigerate for at least an hour to allow flavours to blend.

5. Serve with tortilla chips or tostado as an appetizer, or as an additional salad with grilled meat, or use it to fill a pita for an easy lunch.

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Nutrient	Quantity
Total fats	9.1419 g
Protein	129.635 g
Carbohydrates	407.0229 g
Energy	2167.3894 kCal
Fatty acids, total saturated 18:3 undifferentiated	1.7132 g
Water	359.3271 g
Aspartic acid	15.5255 g
Calcium, Ca	793.2847 mg
Lutein + zeaxanthin	116.8574 g
Fiber, total dietary	95.9813 g
Fatty acids, total saturated 22:0	0.0002 g
Carotene, beta	1106.4437 g
Niacin	12.8567 mg
Vitamin A, RAE	93.6375 g
Arginine	8.0742 g
Riboflavin	1.2484 mg
Tocopherol, beta	0.0261 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0028 g
Glutamic acid	19.8375 g
Sodium, Na	39.6255 mg
Fatty acids, total saturated 16:1 undifferentiated	0.1108 g
Total lipid (fat)	9.1419 g
Manganese, Mn	6.6884 mg
Fructose	9.9339 g
Proline	5.4103 g
Fatty acids, total saturated 16:0	2.1828 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.0035 g
Sucrose	13.0845 g
Choline, total	412.1014 mg
Sugars, total	42.1726 g
Serine	6.9518 g
Fatty acids, total saturated 10:0	0.0003 g
Fatty acids, total saturated 18:0	0.1421 g
Vitamin B-6	2.2396 mg
Selenium, Se	22.1468 g
Ash	22.3325 g
Fatty acids, total saturated 18:1 undifferentiated	0.8636 g
Pantothenic acid	5.8469 mg
Phenylalanine	6.9029 g
Copper, Cu	5.1803 mg
Betaine	0.16 mg
Thiamin	5.3838 mg
Methionine	1.9169 g
Iron, Fe	30.0521 mg
Carbohydrate, by difference	407.0229 g
Phosphorus, P	2138.2825 mg
Folate, total	2686.7362 g
Tocopherol, gamma	0.0193 mg
Fatty acids, total saturated 4:0	0.0002 g
Lycopene	4.95 g
Alanine	5.4518 g
Valine	6.7137 g
Fatty acids, total saturated 18:2 undifferentiated	2.0215 g
Glycine	5.0262 g
Carotene, alpha	19.7438 g
Glucose (dextrose)	6.5517 g
Fatty acids, total saturated 14:0	0.0341 g
Zinc, Zn	21.8081 mg
Isoleucine	5.6478 g
Tocopherol, delta	0.0006 mg
Fatty acids, total saturated 12:0	0.0018 g
Fatty acids, total polyunsaturated	3.7364 g
Leucine	10.1973 g
Tocotrienol, alpha	0.1146 mg
Vitamin A, IU	1978.8581 IU
Folate, DFE	2686.7362 g
Tryptophan	1.5417 g
Vitamin C, total ascorbic acid	86.8058 mg
Phytosterols	24 mg
Fatty acids, total polyunsaturated 16:1 c	0.0002 g
Fatty acids, total polyunsaturated 18:1 c	0.0014 g
Fatty acids, total saturated 20:0	0.0002 g
Tocotrienol, beta	0.0165 mg
Tyrosine	3.5966 g
Vitamin K (phylloquinone)	41.8278 g
Fatty acids, total saturated	2.3653 g
Histidine	3.5647 g
Fatty acids, total monounsaturated	0.971 g
Threonine	5.3936 g
Folate, food	2686.7362 g
Fatty acids, total polyunsaturated 17:0	0.0001 g
Cryptoxanthin, beta	23.6562 g
Vitamin E (alpha-tocopherol)	2.9712 mg
Magnesium, Mg	1031.7852 mg
Lysine	8.8336 g
Potassium, K	9209.6791 mg
Cystine	1.3824 g
Fluoride, F	1.76 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Garlic	4 cloves	17.88	3.9672	0.06
Orange	1 oranges	0	0	0
Mango	1	99	24.717	0.627
cilantro	1 bunch	0	0	0
red pepper	1	1.25	0.2753	0.0138
jalapeno pepper	1	1.6312	0.3656	0.0208
lime	2	0	0	0
red onion	1	64	14.944	0.16
black bean	2 cans	1983.6282	362.7538	8.2603