Quinoa, Mango and Black Bean Salad
The vibrant colors of this salad--orange, red, black and green--signal that its loaded with phytochemicals, vitamins and minerals. And since it features both quinoa--a "complete" protein with all the essential amino acids--and black beans, its a vegetarian protein powerhouse. Serve on a bed of Boston lettuce or in a pita pocket.
Ingredients
  • 1/2 cup quinoa, (see Note)
  • 1 cup water
  • 1/4 cup orange juice
  • 1/4 cup chopped fresh cilantro
  • 2 tablespoons rice vinegar
  • 2 teaspoons toasted sesame oil
  • 1 teaspoon minced fresh ginger
  • 1/8 teaspoon salt
  • Pinch of cayenne pepper
  • 1 small mango, diced (see Tip)
  • 1 small red bell pepper, diced
  • 1 cup canned black beans, (see Tips for Two), rinsed
  • 2 scallions, thinly sliced
Directions
1. Toast quinoa in a small dry saucepan over medium heat, stirring often, until it crackles and becomes aromatic, 4 to 6 minutes. Transfer to a fine sieve and rinse thoroughly. Return the quinoa to the pot and add water. Bring to a simmer; reduce heat to maintain a simmer. Cover and cook until the quinoa is tender and the liquid has been absorbed, 15 to 20 minutes.
2. Meanwhile, whisk orange juice, cilantro, vinegar, oil, ginger, salt and cayenne in a medium bowl. Add mango, bell pepper, beans and scallions; toss to coat.
3. When the quinoa is finished cooking, add to the mango mixture and toss to combine.
Nutrition Information
Per serving
Calories: 422
Carbohydrates: 74g
Fat: 9g
Saturated Fat: 1g
Monounsaturated Fat: 2g
Protein: 15g
Cholesterol: 0mg
Dietary Fiber: 19g
Potassium: 642mg
Sodium: 258mg
Nutrition Bonus: Vitamin C (210% daily value), Vitamin A (50% dv), Magnesium (22% dv), Vitamin E (20% dv).
SERVES: 2
PREP TIME: 20 minutes
TOTAL TIME: 40 minutes
LEVEL: Easy
MEETS THESE GUIDELINES:
High Fiber
Low Sat Fat
Low Cholesterol
Low Sodium
High Potassium
Heart Healthy
MAKE AHEAD TIP:
This salad can be made up to 2 days in advance (cover and refrigerate). Serve chilled.
RECIPE TIPS:
Quinoa, a delicately flavored grain, was a staple in the ancient Incas diet. Toasting it before cooking enhances its flavor, and rinsing removes any residue of saponin, quinoas natural, bitter protective covering.
To dice a mango
1. Slice both ends off the mango, revealing the long, slender seed inside. Set the fruit upright on a work surface and remove the skin with a sharp knife.
2. With the seed perpendicular to you, slice the fruit from both sides of the seed, yielding two large pieces.
3. Turn the seed parallel to you and slice the two smaller pieces of fruit from each side.
4. Cut the fruit into the desired shape.
Tips for Two--Canned beans
Storage: Refrigerate for up to 3 days.
Uses: Add to green salads and soups; mash with garlic powder and chopped fresh herbs for a quick dip; make Spiced Pinto Beans.
 Send This Recipe to a Friend
 Print this Recipe
 Search for More Recipes
Scaling Disclaimer: EatingWell recipes are tested extensively in the EatingWell Test Kitchen. Eating Well cannot guarantee a recipe that has been scaled to make a different number of servings from the original. Also note that scaling only applies to the ingredient measurements: no adjustment is made to the recipe instructions, so pan sizes and cooking times and ingredient amounts referred to in the text of the recipe only apply to the original number of servings.