Quinoa, Mango and Black Bean Salad

Quinoa, Mango and Black Bean Salad

Health Rating
Prep Cook Ready in Servings
10 min 15 min 25 min 6
add
more

Ingredients


1 cup Black beans, canned (rinsed and drained)
3 tbsp Canola oil
1/4 cucumber(s) Cucumber
1/4 tsp Cumin
1/2 tsp Curry powder
3 stalk(s) Green onion, scallion, ramp
2 tbsp Honey
1 mango Mango (ripe, peeled and diced)
1 cup Quinoa, uncooked (uncooked)
2 cup Spinach (baby, torn or sliced)
1 small pepper(s) Red bell pepper (or yellow, seeded and diced)
2 tbsp White wine

Instructions


Rinse quinoa well under cool water in fine sieve or in several changes of water. Drain.

In large pot of boiling salted water set over medium heat, cook quinoa until tender but still firm to bite, about 15 minutes. It’s done when germ separates, making it look like a curly Q. Drain well and return quinoa to pot off heat. Cover with tea towel (replace lid), allowing it to steam and producing fluffy quinoa as it cools.

In large bowl, combine cooled quinoa, mango, pepper, spinach, black beans, cucumber and onions.

To make dressing, combine canola oil, white wine, honey, curry and cumin in jar or small bowl and shake or whisk to blend.

Drizzle salad with dressing and toss until well coated.

Nutrition Facts

Per Portion

Calories 279  
Calories from fat 83  
Calories from saturated fat 7.3  
Total Fat 9.3  g
Saturated Fat 0.8  g
Trans Fat 0.2  g
Polyunsaturated Fat 3.1  g
Monounsaturated Fat 5.0  g
Cholesterol 0  mg
Sodium 176  mg
Potassium 488  mg
Total Carbohydrate 40  g
Dietary Fiber 6.4  g
Sugars 12.0  g
Protein 7.7  g

Dietary servings

Per Portion


Fruit 0.3
Grain 1.5
Meat Alternative 0.2
Vegetables 1.2

Energy sources


Pygal 1% 382.9647209 90.809212634 58% 450.364350891 188.704864981 30% 305.88398442 169.458557458 11% 354.882583103 95.1274169047 58% 30% 11% Alcohol Carbohydrates Fat Protein
About Contact Us
Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada