Black Bean, Mango and Quinoa Salad

I bring you an easy Summer side salad or a wonderful lunch salad full of flavor texture and healthful goodness.

Yes, it can taste good, be healthy and easy to make!

Have you tried Quinoa (kween wa) yet? Oh, you should! Don’t be afraid…it’s a wonderful grain with an interesting texture but so many nutritional benefits.

A recently rediscovered ancient “grain” native to South America, quinoa was once called “the gold of the Incas,” who recognized its value in increasing the stamina of their warriors. Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Not only is quinoa’s amino acid profile well balanced, making it a good choice for vegans concerned about adequate protein intake, but quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. In addition to protein, quinoa features a host of other health-building nutrients. Because quinoa is a very good source of manganese as well as a good source of magnesium, folate, and phosphorus, this “grain” may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.

I like it because it’s high in protein which makes it a filling ingredient for a salad and its texture makes it a great accompaniment to grilled chicken or fish. There are so many recipes out there for quinoa – I could do a whole blog just on quinoa.

For today, I bring you one.

This recipe has an interesting line up of ingredients combined with a simple lime/cumin dressing that compliments the fixings.

Black beans, green onions, cherry tomatoes, and mango!

I always buy avocados and mangoes and they usually sit on my counter top to sit and rot. And then, I go to the store and buy more avocados and mangoes…

and they sit and rot.

It’s because I never know what to do with them and haven’t taken the time to experiment.

AND – I don’t know how to peel them! There’s that big old seed in the middle. Avocados are a tad more easier than mangoes….but tell me…does any one have a secret for a properly peeled mango?

I came close with this tutorial from Simply Recipes. It’s the most respectable way to cut a mango found.

Okay – enough whining – back to the recipe.

I started with a recipe from one of my favorite blogs, Two Peas and Their Pod.

I slightly adapted the recipe by using Red Quinoa and black beans.

It’s a recipe worth repeating – so from Two Peas and Their Pod through me to you….

I bring you an easy, breezy summer salad packed with flavor and healthy goodness!

Take it to your next cookout!

ONE YEAR AGO TODAY: Root Beer Baked Beans

Black Bean, Mango and Quinoa Salad
A Kitchen Muse: 
Recipe type: Salad
Prep time: 
Cook time: 
Total time: 
Serves: 8
 
A easy, breezy salad full of flavor and nutrition!
Ingredients
  • 1 cup uncooked quinoa (black or red is best for this salad)
  • 2 cups water
  • Pinch of salt
  • 1 large mango, diced
  • 2 large tomatoes, diced
  • 3 green onions, sliced
  • ½ cup chopped cilantro
  • 1 medium avocados, diced
  • 1 14 oz. can of black beans, rinsed and drained
  • ¼ cup fresh lime juice
  • 1 tablespoon olive oil
  • ½ teaspoon cumin
  • Salt and pepper, to taste
Instructions
  1. First, using a strainer, rinse the quinoa under cold water.
  2. Add quinoa, water, and salt to a medium saucepan and bring to a boil over medium heat.
  3. Boil for 5 minutes.
  4. Turn the heat to low and simmer for about 15 minutes, or until water is absorbed.
  5. Remove from heat and fluff with a fork. Let cool quinoa cool to room temperature.
  6. In a separate bowl, combine quinoa, mango, tomatoes, green onions, cilantro, and avocados.
  7. In a small bowl, whisk together lime juice, olive oil, and cumin.
  8. Pour the dressing over the quinoa salad and gently stir until well combined.
  9. Season with salt and pepper.
  10. Serve at room temperature or chilled.

Related Posts Plugin for WordPress, Blogger...

avocado, black beans, grains, healthy salads, mango, quinoa, quinoa salads, salads, side dishes, summer salads, vegetarian On the Side, vegetables, Veggies

15 comments on “Black Bean, Mango and Quinoa Salad

  1. SkinnySimpleRecipes on said:

    I love your photos;I wish I can take such a nice photos on day. Can’t wait to try your Quinoa Salad. Meriem

  2. Lisa @ Tarte du Jour on said:

    I love the unique red quinoa! Such a beautiful and colorful salad! I have a huge mango tree in my backyard so I’m always looking for a good mango salad or salsa recipe.

    • A Kitchen Muse on said:

      Oh, how I wish I could grow mangoes in my backyard! In Ohio, it’s impossible. Enjoy the recipe!

  3. Shonagh @ An Offal Experiment on said:

    I learned about a really easy way to enjoy mango from an Egyptian boyfriend. If you are holding the mango upright, make one slice, down to the seed right around the middle – as if you were trying to cut the mango in half. Split the mango in half by twisting the two ends and you end up with mango cups. Eat with a spoon! It’s a really easy way to serve fresh mango.

    Sometimes the seed gets stuck in one half and you can just twist it out by grabbing it with either your bare hand or a paper towel if you don’t want to get mucky.

    • A Kitchen Muse on said:

      Thanks for the advice! I’ll have to try it next time. I always feel like I waste so much cutting around it!

  4. Lea @ Healthy Coconut on said:

    I found you thru Foodbuzz Top 9. Beautiful bowl of quinoa. I love quinoa and always try to find different combination to prepare it with.

    I have all the ingredients at home and would love to make this soon.

  5. anna on said:

    this looks really wonderful! the colors in those pictures? yum! and so perfect for summer!

  6. andrea@sproutingsouls on said:

    When I first discovered quinoa I pronounced it quwinoa for about a year until someone so graciously corrected me and said it’s pronounced “keen wa” dummy. Hmmm. I’d rather eat it than say it and I just love the mango twist!

  7. Eric Hancock on said:

    Made this for dinner tonight and it was outstanding. Highly recommend.

  8. Pingback: Fox in the Kitchen – Recipe: Dark Chocolate Meringues :: MMM (Must Make Monday)

  9. Shanna Hocking on said:

    Tried this for lunch today with some variations and it was terrific. I eliminated tomatoes all together and for the dressing, I used 2 T olive oil, juice of 1 lime, 1/2 tsp honey, 1/4 tsp cayenne pepper, 1/4 tsp cumin.

  10. Pingback: Foodie « Dancing for Food

  11. Pingback: Salads for Dinner « Dancing for Food

Leave a Reply

Your email address will not be published. Required fields are marked *

*

1,408,614 Spambots Blocked by Simple Comments

HTML tags are not allowed.

Rate this recipe:  
Sharing Buttons by Linksku