Spicy Black Bean Loaf with Mango Salsa
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
A spiced black bean loaf with cornmeal and flax seeds, served with a bright mango salsa. Hearty and flavorful with a Latin twist, it's a vegetarian main that doesn't compromise on taste.
We index the facts; the cooking instructions live with the creator.
Nutrition & ingredients
Ingredients
serves 6- 2 15 ounce cans black beans, drained and rinsed
- 1 small yellow onion or 1/2 large
- 2 jalapenos
- 3 garlic cloves
- 1 tablespoon tomato paste
- 1 tablespoon tamari (or soy sauce)
- 2 teaspoons ground cumin
- 2 teaspoons smoked paprika
- salt & pepper
- 1/2 cup whole grain panko breadcrumbs (or gluten-free, if necessary)
- 2 tablespoons cornmeal
- 1 tablespoon ground flax seed + 3 tablespoons water
- Mango Salsa
- 2 large mangoes (diced)
- 6 green onions (chopped)
- 1/4 cup fresh cilantro
- juice of 2 limes
At a glance
PER SERVING · TIME 50M
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Complete estimate · 100% of estimated mass resolved
All countable ingredients resolved. Figures are per serving.
- Prep
- 20m
- Cook
- 30m
- Sodium
- 625mg
- Total sugar
- 19g
Added sugar is not shown when one or more ingredients lack reliable added-sugar evidence.
Nutrition estimated from ingredients, per serving.
Vitamins & minerals
- Potassium
- 727mg
- Calcium
- 106mg
- Iron
- 4mg
Estimated from ingredients; USDA coverage varies by food.
- PREP
- 20M
- SODIUM
- 625MG
- ESTIMATE
- COMPLETE
Nutrition estimated from ingredients, per serving. 100% of estimated mass resolved.