White Bean, Pea and Mango Salad

By: Dr. Laurie Capogna
"This salad is great as a lunch or served as a side dish to grilled salmon. It contains high amounts of eye healthy nutrients including lutein, zeaxanthin, vitamin C, vitamin E, zinc and fiber."


  • ½ cup frozen peas, defrosted
  • 1 mango, chopped
  • 1 jalapeno pepper, seeded and chopped (optional)
  • 1 red pepper, chopped
  • ½ cup chopped cucumber
  • 1 can (398 to 540mL) white beans, drained and rinsed
  • 3 tbsp chopped fresh parsley or cilantro (or 1-1/2 tsp dried)
  • Grated zest of 1 lime
  • 3 tbsp extra virgin olive oil
  • 2 tbsp apple cider vinegar
  • 1 tbsp freshly squeezed lime juice
  • 1 tsp Dijon mustard
  • Salt and freshly ground black pepper


  1. In a large bowl combine peas, mango, jalapeno (if using), red pepper, cucumber, beans, parsley or cilantro and lime zest.
  2. In a small bowl, whisk together oil, vinegar, lime juice and mustard.Season to taste with salt and pepper.
  3. Drizzle dressing over salad and toss gently to coat.
  4. Cover and refrigerate for at least 1 hour or overnight.
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