Quinoa, Mango & Black Bean Salad

Quinoa, Mango & Black Bean Salad

The vibrant colors of this salad—orange, red, black and green—signal that it’s loaded with phytochemicals, vitamins and minerals. And since it features both quinoa—a "complete" protein with all the essential amino acids—and black beans, it’s a vegetarian protein powerhouse. Serve on a bed of Boston lettuce or in a pita pocket.

Nutirion Profile: Diabetes Appropriate Gluten Free Diet Healthy Weight Heart Healthy High Fiber High Potassium Low Calorie Low Cholesterol Low Sat Fat Low Sodium

Serves Prep Time Total Time
2 20 min 40 min

Directions

Ingredients

  • 1/2 cup quinoa, (see Note)
  • 1 cup water
  • 1/4 cup orange juice
  • 1/4 cup chopped fresh cilantro
  • 2 tablespoon 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

Cooking Instruction

Step 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.

Step 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.

Step 3

When the quinoa is finished cooking, add to the mango mixture and toss to combine.


Nutrition

  • Serving: Per serving
  • Calories: 422
  • Carbohydrates: 74g
  • Fat: 9g
  • Protein: 15g
  • Dietary Fiber: 19g
  • Saturated Fat: 1g
  • Monounsaturated Fat: 2g
  • Cholesterol: 0mg
  • Potassium: 642mg
  • Sodium: 258mg
  • Exchanges: 3 starch, 1 1/2 fruit, 1 vegetable, 1 very lean meat to lean
  • Carbohydrate Servings: 312

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