Name: Red beans, tomatoes and mango Salad
Prep time: 20 min
Cook time: 20 min
Yield: 2123 grams
Ingredients: 3 cups of beans, kidney, red, mature seeds, raw (552 g); 2 cups of beans, kidney, red, mature seeds, canned, solids and liquids (512 g); 2 whole large units (3" dia) of tomatoes, red, ripe, raw, year round average (364 g); 4 tbsps chopped of onions, raw (40 g); 10 grams of mint, fresh; 1 medium unit (approx 2-3/4" long, 2-1/2 dia.) of peppers, sweet, red, raw (119 g); 1 unit without refuse of mangos, raw (336 g); 6 portions of mango salad dressing (190 g)

Ingredients

or3 cups of beans, kidney, red, mature seeds, raw (552 g)

or2 cups of beans, kidney, red, mature seeds, canned, solids and liquids (512 g)

or2 whole large units (3" dia) of tomatoes, red, ripe, raw, year round average (364 g)

or4 tbsps chopped of onions, raw (40 g)

or10 grams of mint, fresh

or1 medium unit (approx 2-3/4" long, 2-1/2 dia.) of peppers, sweet, red, raw (119 g)

or1 unit without refuse of mangos, raw (336 g)

or6 portions of mango salad dressing (190 g)

Preparation

prepare the mango dressing and reserve

Chop the onion very fine ( if possible use red onions ) Open Red beans can and drain Slice the tomates.

Peel and cut the mango in small cubes

Mix all ingredients together, season at taste add the dressing, mix well and reserve in the fridge

Chop the mint and add to the salad right before serving

Can be prepared the day before for convenience

Nutritional information

	Per 100 g	Per portion (354 g)	% DRI
Energy	138 kcal	487 kcal	24 %
Fat	2 g	6 g	10 %
Fatty acids, total saturated	0 g	1 g	5 %
Cholesterol	0 mg	0 mg	0 %
Sodium	121 mg	430 mg	18 %
Carbohydrate	24 g	86 g	29 %
Sugars	5 g	17 g
Fiber	6 g	20 g	81 %
Protein	8 g	27 g

Recipes ofMy Healthy Chefe

Health Coach

I am helping people to shift some excess weight, and make it a lifestyle. Stress free changes to make your life easier with meals easy to manage.

Red beans, tomatoes and mango Salad

Thursday, March 21, 2019