Mango Black Bean Salad

mango and black bean salad

This mango black bean salad is a delicious and refreshing side to add to any Southwest or Mexican themed meal. The sweet and juicy mangoes paired with the lime and cilantro add a burst of flavor to the black beans and corn. I also add peppers, red onions, and tomatoes to complete the dish and this is quite filling. Top it off with tortilla strips and enjoy with your favorite fish or chicken, or serve it up along with tacos or fajitas!

salad ingredients

Add all the ingredients over a bed of greens. I like to use the spring greens mix. Use whatever you prefer. For the corn, the absolutel BEST way to do it, is to roast the corn on the grill or over a flame. Then slice the kernels off the cob. YUM! I can devour a whole bowl of this salad in one sitting. It is very filling!

mango black bean salad ingredients

The easy dressing of lime, cumin, cayenne pepper and avocado oil couldn’t get any easier. I love eating this salad along side my mahi mahi. 

mango black bean salad

Mango Black Bean Salad
Write a review
Print
Ingredients
  1. 1 mango, peeled and chopped into cubes
  2. 1-2 tomatoes diced
  3. 1/2 c diced poblano pepper
  4. 1/2 c sliced red bell pepper
  5. 1 c cooked and drained black beans
  6. 1/2 c diced red onion
  7. 1 c sweet corn
  8. 1 bunch of cilantro, chopped finely
  9. 1/2 c lime juice
  10. 2 tbsp avocado oil or olive oil
  11. 1 tsp salt
  12. 1/4 tsp pepper
  13. 1/4 tsp cumin
  14. 1/4 tsp hot chili pepper or cayenne pepper
  15. 8 oz of lettuce, field greens, or spinach
Instructions
  1. In a large bowl, toss all ingredients together.
  2. For extra flavor, roast corn on the cob on the barbecue or over a flame. Slice the corn kernels off the cob and add to the salad. This is my preferred method of preparing corn, which I do in the summer over a grill.
  3. Enjoy as a main dish, with burgers, chicken, fish, tacos, fajitas, or anything else!
Notes
  1. For variation try adding avocado, or tortilla strips on top.
Sugar & Garlic http://www.sugarandgarlic.com/

Brussels Sprout and Farro Salad

If you have been following along, I have been preparing, eating, and posting a lot of salads lately. I am loving our shift to a more plant based diet, but I just cannot do leafy salads everyday! I need salads with texture, crunch, flavors, protein, color, and variety. I think I have been doing fairly well creating and compiling a good collection of resources. Here is one of my absolutely best and favorite salads! Who has been OBSESSED with yummy, caramelized, roasted brussels sprouts?! Me! Me! Me! I die for it. If its on a menu, I order it. Always. 

roasted brussels sprouts

This hearty salad incorporates roasted brussels sprouts, crunchy and chewy farro, sweet apples and raisins, toasted pepitas, and zesty lemon juice with shallots. What a flavor bomb! 

brussels sprouts and farro salad

This salad is so easy to prepare, with the most tedious step being washing and preparing the brussels sprouts. Sometimes you can find them already trimmed and washed, which is convenient. I always prefer to trim and carefully wash brussels sprouts myself. Once they’re all prepared, lay them flat on a large, flat pan, drizzle with extra virgin olive oil, minced garlic, salt, and pepper. Roast at 400 degrees (F) and voila! Be sure to save these to roast and then add onto the salad right before serving, because they are so delicious crunchy. If you toss them in the salad and let it sit, they will get soft. 

cut the brussels sprouts

After trimming and cleaning the brussels sprouts, cut in half.

roast the brussels sprouts

Lay the prepared brussels sprouts in a large pan and drizzle with olive oil, salt, and pepper.

For the farro, I have started cooking it the way renown chefs do at SoHo’s Charlie Bird Restaurant. Cooking the farro with 1 cup of apple cider and bay leaves, makes it perfectly scented and flavored to toss with the rest of my aromatic autumnal ingredients: apples, pepitas, and raisins. 

Brussels Sprouts and Farro Salad
This hearty salad incorporates roasted brussels sprouts, crunchy and chewy farro, sweet apples and raisins, toasted pepitas, and zesty lemon juice with shallots.
Write a review
Print
Ingredients
  1. 1 cup farro
  2. 1 cup cider
  3. 2-3 bay leaves
  4. 1/4 tsp cinnamon
  5. 1 medium apple, diced
  6. 1/2 c red onion, diced
  7. 1/2 c golden raisins
  8. 1 lb brussels sprouts (about 2 cups)
  9. 2 tbsp minced garlic
  10. 1 large lemon
  11. 1/4 c extra virgin olive oil
  12. 1-2 tsp salt (to taste)
  13. 1/2 tsp freshly ground pepper
  14. 2 tbsp minced shallot
  15. 1/4 c pepitas
  16. chopped parsley for garnish, optional
Instructions
  1. Cook the farro in the cider, with 1.5 cups of water, the bay leaves and cinnamon. Once it boils, turn the heat to low, and cover. Simmer until the liquid is absorbed. Allow farro to cool before adding to the salad. Refrigeration for at least 1 hour is recommended.
  2. Prepare the brussels sprouts by washing, peeling the outer leaves, trimming the stem on the bottom, and cutting in half. Lay the brussels in a large flat pan, and drizzle with 1-2 tbsp of the olive oil, some salt and pepper, and the minced garlic. Set aside to roast right before serving the salad.
  3. Toss the farro with the apples, raisins, and red onions.
  4. Zest the lemon peel with a zester, and then juice the lemon. Stir the lemon juice with the shallots, remaining olive oil, salt and pepper. Toss with the farro salad mixture.
  5. Preheat the oven to 400 degrees F. Roast the brussels sprouts for about 25 minutes, until golden and crispy. Allow to cool for about 5 minutes and add to the salad immediately before serving.
  6. Toast the pepitas in a pan over medium heat, until aromatic. Toss the pepitas on top of the salad.
  7. Enjoy!
Sugar & Garlic http://www.sugarandgarlic.com/

Orange Fennel Salad

orange fennel salad

This orange fennel salad is different than our typical Middle Eastern flavors, but you won’t have to look far to find some Mediterranean influence . I combine the citrus flavors of oranges and lemons with crunchy carrots and fennel, and toss it all with fresh mint and honey for a really surprisingly delicious winter salad. Since we have started to shift to an 85% vegan lifestyle (the other 15% is gooey yummy dessert I just can’t depart from), I have explored a wide variety of fresh and raw fruit and vegetable combinations. This salad has been consistently a hit and relished by all I have fed it to. Throughout the cold winter months, there is a colorful variety of delicious citrus, and I use any combination in this salad. My kids really enjoy this because of the artful appearance, and also because they love the sweet and juicy flavors. The crunchy sweet fennel complements the citrus, and makes a nice contrast of flavor on top of a bed of field greens. 

orange and fennel

 

Start with a fresh bowl of field greens or arugula. 

field greens

Use a vegetable peeler to peel ribbons of colorful crunchy carrots. I also like to use the peeler to slice thin slivers of the fennel. Because the flavor of fennel can be strong, its better to have delicate little pieces throughout.

carrot slices

The citrus honey vinaigrette is the perfect dressing for this salad, and it happens to be my family’s favorite one yet! The citrusy tang is balanced with some sweet orang clover honey and a fresh burst of mint! I hope you enjoy this fresh and delicious salad as much as we do.

citrus honey vinaigrette

orange fennel salad

Orange Fennel Salad
Write a review
Print
Ingredients
  1. 2 oranges, any type you prefer
  2. 1/2 c sliced fennel
  3. 1/2 c chopped mint leaves
  4. 1/2 diced shallot
  5. 8 oz spring mix field greens
  6. 1 carrot
For the citrus honey vinaigrette
  1. 1 tbsp minced mint leaves
  2. 1/4 c fresh lemon juice
  3. 1/4 c fresh orange juice
  4. 1 tbsp orange zest
  5. 1-2 tsp salt (to taste)
  6. 1/2 tsp freshly ground black pepper
  7. 1/4 c olive oil
  8. 2 tbsp orange clover honey
  9. 1 tbsp balsamic vinegar
Instructions
  1. Wash the oranges and zest the peel. Set the zest aside to be used for the dressing later.
  2. Peel one orange with a sharp knife, including the white pith, so that the juicy flesh of the orange is exposed. Make two cuts into each section of the orange, just shy of the segment dividers. Set these segments aside to place on top of the salad.
  3. Use the other orange for fresh squeezed juice. Cut the orange in half, juice only half of it, and then slice the other half into circles to place on top of the salad for decor.
  4. Wash and rinse the greens. Place the drained greens into a large bowl.
  5. Toss in the chopped mint leaves, shallots, and sliced fennel.
  6. Wash and peel the carrot. With a vegetable peeler, slice thin ribbons of carrot and arrange artfully on top of the salad. You may do the same with the fennel, to slice thin pieces.
  7. Arrange the orange segments and slices on top of the salad.
  8. In a small bowl or cup, combine all the ingredients for the citrus dressing, and whisk. Pour on the dressing as you serve and enjoy!
Notes
  1. Extra dressing may be stored in the refrigerator and used on many other salads! Try tossing in cooked farro or quinoa with this salad as well.
Sugar & Garlic http://www.sugarandgarlic.com/