Fresh, protein-rich mango and black bean salad with shrimp

This colourful, protein-rich salad makes a satisfying lunch or light supper any day of the week. Its bursting with flavour, and filled with nutrients to help you meet your fruit and veggie targets for the day.

Prep time: 35 minutes

Cook time: 2 to 4 minutes

Serves: 4

Dressing

• 50 ml (1/4 c) orange juice
• 45 ml (3 tbsp) extra-virgin olive oil
• 25 ml (2 tbsp) apple cider vinegar
• 7 ml (1 1/2 tsp) ground cumin
• 2 ml (1/2 tsp) dried oregano
• 5 ml (1 tsp) honey
• 1 small clove garlic, minced
• 1 ml (1/4 tsp) salt, or to taste
• Freshly ground black pepper to taste

Salad

• 500 g (1 lb) medium (51 to 60 count) shrimp, shells on
• 1 can (398 ml/14 oz) black beans, drained and rinsed
• 1.5 kg (6 c) baby spinach, washed and dried
• 2 ripe mangoes, diced
• 1 small red pepper, diced
• 125 g (1/2 c) finely diced red onion

1. To make the dressing: in a jar with a tight-fitting lid or a small bowl, combine orange juice, oil, vinegar, cumin, oregano, honey, garlic, salt and pepper. Shake or whisk to blend.
2. To make the salad: place a large bowl of ice water beside the stove. Bring two litres (two quarts) of lightly salted water to a simmer in a Dutch oven or deep sauté pan.  Add shrimp and simmer over medium-low heat until pink (about two to four minutes). With a slotted spoon, transfer shrimp to ice water to stop cooking. Drain, then peel.
3. In a medium bowl, combine beans and 50ml  (1/4 c) of the dressing and toss to coat. In a large bowl, combine the spinach, mangoes, pepper, onion and shrimp. Add remaining dressing and toss to coat. Divide salad among four plates and top each serving with about 75 g (1/3 c) beans. One serving is 750 g (three c).

Each portion provides 1.3 servings of fruit, two servings of vegetables and 10 grams of good fat.

•  325 calories
• 20 g protein
• 42 g carbohydrates
• 9 g fibre
• 13 g total fat
• 2 g saturated fat
• 108 mg cholesterol
• 757 mg sodium

This filling and delicious salad is perfect for summer evenings when it's too hot to turn the oven on!