A Muse in My Kitchen
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
- 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
- First, using a strainer, rinse the quinoa under cold water.
- Add quinoa, water, and salt to a medium saucepan and bring to a boil over medium heat.
- Boil for 5 minutes.
- Turn the heat to low and simmer for about 15 minutes, or until water is absorbed.
- Remove from heat and fluff with a fork. Let cool quinoa cool to room temperature.
- In a separate bowl, combine quinoa, mango, tomatoes, green onions, cilantro, and avocados.
- In a small bowl, whisk together lime juice, olive oil, and cumin.
- Pour the dressing over the quinoa salad and gently stir until well combined.
- Season with salt and pepper.
- Serve at room temperature or chilled.
