Quinoa, Black Bean & Mango Salad

12 30 244
Ingredients Minutes Calories
Prep Cook Servings
15 min 15 min 8
Quinoa, Black Bean & Mango Salad
Health Rating

Ingredients


1 cup Quinoa, uncooked
1 mango Mango (ripe, peeled and diced)
1 small pepper(s) Red bell pepper (seeded and diced)
2 cup Baby spinach (packed, torn or sliced)
1 cup Black beans, raw (rinsed and drained - or half a 19 oz. can)
1/4 cucumber(s) Cucumber (chopped)
3 green onion (stem) Green onion, scallion, ramp (chopped - or 1/4 cup red onion, chopped)
3 tbsp Canola oil (dressing)
2 tbsp White wine vinegar (dressing - can use white balsamic vinegar)
2 tsp Honey (dressing)
1/2 tsp Curry powder (dressing - can use curry paste)
1/4 tsp Cumin (dressing)

Instructions


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

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 and 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, vinegar, 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 244
Calories from fat 64
Calories from saturated fat 6.0
Total Fat 7.1 g
Saturated Fat 0.7 g
Trans Fat 0.1 g
Polyunsaturated Fat 2.4 g
Monounsaturated Fat 3.8 g
Cholesterol 0
Sodium 10.3 mg
Potassium 607 mg
Total Carbohydrate 36 g
Dietary Fiber 5.7 g
Sugars 6.4 g
Protein 8.8 g

Dietary servings

Per Portion


Fruit 0.3
Grain 1.1
Meat Alternative 0.6
Vegetables 1.3

Energy sources


Pygal59%464.1082907271233220.017152734907926%293.4477338495062209.4487966355019414%341.475158405525116.159026641468959%26%14%CarbohydratesFatProtein
Side