Mango Salad With Black Beans, Tofu & Avocado

Mango Salad With Black Beans, Tofu And Avocado.

A Filling Vegan Salad With Plant Protein And A Zesty Lime Dressing.

Easy, Colourful, And A Darwin Favourite In Mango Season.

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Introduction to mango salad

This mango salad mixes ripe mango with black beans, marinated tofu, avocado, corn, capsicum, cucumber, tomatoes, spring onion and coriander, tossed in a simple dressing of lime juice, olive oil and smoky paprika. It’s vegan, and the black beans and tofu add plant protein, so it’s filling enough for a meal.

With the black beans and tofu, it’s a mango avocado salad that really keeps you going. I’m less likely to feel hungry after it, and the avocado makes it even more scrummy.

I love black beans because they’re tasty, full of protein and simple to use. Like most pulses, they’re also cheap, and you can usually get organic ones cheaply too. If you like a black bean salad, try my roasted sweet potato, quinoa and black bean salad as well.

If you have any comments or questions, please contact us. Or chat with me at a Flametree yoga or meditation class via these timetables.

Mango salad, ready to eat

Mango salad with black beans, marinated tofu, tomatoes, corn and capsicum in a bowl

My mango salad, with black beans and Japanese style marinated tofu for extra protein.

Ingredients for mango salad

Here are the ingredients for this Flametree Yoga Studio dish.

The salad

Ripe mango, cut into bite size pieces
One medium ripe tomato
6 to 8 cherry tomatoes, ideally organic
Half a cucumber
Half a red capsicum
Half a cob of fresh corn
3 spring onions
One third of a cup of chopped fresh coriander
One medium size avocado

The protein

A tin of cooked black beans
A piece of pre-marinated, pre-cooked tofu with a mild marinade. I use Soyco’s light Japanese marinade tofu, from Coles or Woolworths, or you can use your own.

The dressing

Juice of one lime
2 tablespoons of olive oil
Half a teaspoon of smoky paprika
Salt and pepper, to taste

For the black beans, I used pre-cooked organic ones from the Macro brand at Woolworths.

Darwin mangoes in season

A bowl of ripe Darwin mangoes ready for mango salad

A bowl of mouth watering, ripe Darwin mangoes. They make almost any salad delicious.

The marinated tofu I use

Packet of pre-cooked Japanese style marinated tofu for mango salad

A good brand of marinated tofu to go with mango salad. It’s pre-cooked, so it’s quick and easy.

How to make mango salad

Use these steps to make this vegan mango salad.

Step 1: Prepare the vegetables

Cut the cherry tomatoes in half, and chop the tomato.
Dice the cucumber into small pieces.
Chop the capsicum into small pieces.
Finely cut the spring onions.
Cut the corn off the cob.

Step 2: Add the mango, avocado and protein

Cut the mango and avocado into bite size pieces.
Wash and drain the black beans.
Finely slice the tofu.

Step 3: Make the dressing

Squeeze the juice out of the lime.
Mix it with the olive oil and smoky paprika, plus salt and pepper to your taste.

Step 4: Toss and serve

Mix all the ingredients together, including the coriander.
Add the dressing, and adjust the amount to suit your taste.

Is this mango salad vegan?

Yes. Every ingredient is a plant, including the black beans and the tofu. If you are strictly vegan, check the label on your marinated tofu.

It is not a gluten free recipe unless your tofu marinade is gluten free. Many Japanese style marinades use soy sauce, which often contains wheat, so check the label if you need it gluten free.

How much protein is in black beans?

Cooked black beans have about 8.9 g of protein in every 100 g, according to the USDA FoodData Central database. With the tofu as well, this mango salad is filling enough for a meal. It’s my kind of healthy food in Darwin.

Black beans are also the sort of pulses that Mr BKS Iyengar said he loved to have in his diet.

Black beans, the protein in this salad

Uncooked black beans in a teaspoon, for black bean mango salad

Several black beans fit in a teaspoon. I used pre-cooked ones for this salad, but you can also buy them uncooked, like these.

What’s a good dressing for mango salad?

I use a simple mango salad dressing of lime juice, 2 tablespoons of olive oil and half a teaspoon of smoky paprika, with salt and pepper to taste.

It’s lovely on lots of other salads too. Start with a little, then add more until it tastes right to you.

Mango salad: quick questions answered

Can I use a different marinated tofu?

Yes. Any pre-marinated, pre-cooked tofu works, as long as the marinade is mild, so it doesn’t drown out the mango.

Can I use uncooked black beans?

Yes. I used pre-cooked black beans from a tin, but you can also buy them uncooked and cook them yourself.

What else can I add to mango salad?

Almost anything. Mango makes nearly any mix of salad vegetables delicious, so use what you have in the fridge.

Is this mango salad filling?

Yes. The black beans and tofu add plenty of plant protein, so it keeps you going and makes a meal on its own.

More Flametree mango recipes

Got more mangoes? Try my mango pudding with agar agar and coconut milk, my mango recipes from the NT with black rice layers, or my dragon fruit and mango sago dessert.

Do you have a vegan recipe or dish you’d like to share?

Please contact me with any dishes you’d like to share with me.

Obviously, I’m especially interested in any dish that is already a great Darwin vegan option.

Alternatively, it may be a potential vegan Darwin recipe that I could adapt, or be inspired by, as I did here.

Experience eating alternatives at a Flametree Yoga Retreat

By the way, there are several upcoming Flametree yoga retreats in Bali in 2027.

Contact us for details of our Darwin yoga retreat packages, or our yoga class packages in the orange lines below.

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Meanwhile, start or re-start yoga or meditation with one of the HALF price deals below, or check out the retreat deals.

Learning to eat mindfully, as a result of yoga and pranayama meditation, is a great way to start more of a vegetarian or vegan journey, or simply mindfully eat whatever you choose.