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Quinoa, Mango & Black Bean Salad
Quinoa, Mango & Black Bean Salad
9 Reviews
From the EatingWell Kitchen
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.
- By: EatingWell Test Kitchen
Ingredients 2 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 2 servings
Nutrition per serving may change if servings are adjusted.
- ½ cup quinoa, (see Note)
- 1 cup water
- ¼ cup orange juice
- ¼ cup chopped fresh cilantro
- 2 tablespoons rice vinegar
- 2 teaspoons toasted sesame oil
- 1 teaspoon minced fresh ginger
- ⅛ 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
Preparation
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Active
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Ready In
- 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.
- 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.
- When the quinoa is finished cooking, add to the mango mixture and toss to combine.
- Make Ahead Tip: Cover and refrigerate for up to 2 days. Serve chilled.
- Note: Quinoa, a delicately flavored grain, was a staple in the ancient Incas' diet. Toasting it before cooking enhances its flavor, and rinsing removes any residue of saponin, quinoa's natural, bitter protective covering.
- Tip: To dice a mango: 1. Slice both ends off the mango, revealing the long, slender seed inside. Set the fruit upright on a work surface and remove the skin with a sharp knife. 2. With the seed perpendicular to you, slice the fruit from both sides of the seed, yielding two large pieces. 3. Turn the seed parallel to you and slice the two smaller pieces of fruit from each side. 4. Cut the fruit into the desired shape.
- Tips for Two: Refrigerate leftover canned beans for up to 3 days. Add to green salads and soups; mash with garlic powder and chopped fresh herbs for a quick dip; make Spiced Pinto Beans.
- Per serving: 419 calories; 9 g fat(1 g sat); 20 g fiber; 72 g carbohydrates; 15 g protein; 164 mcg folate; 0 mg cholesterol; 25 g sugars; 0 g added sugars; 2,882 IU vitamin A; 112 mg vitamin C; 90 mg calcium; 5 mg iron; 256 mg sodium; 964 mg potassium
- Nutrition Bonus: Vitamin C (187% daily value), Vitamin A (58% dv), Folate (41% dv), Iron (28% dv)
- Carbohydrate Servings: 5
Reviews 9
August 24, 2014
By: EatingWell User
quick and easy
I substituted couscous for the quinoa (we were out), and omitted the peppers and cilantro (for my little kiddos). Flavor was balanced and fresh. Served with toasted tortilla chips. Perfect summer lunch!
Pros: good complex flavor
June 26, 2014
By: EatingWell User
Add avocado!
This is my go-to recipe for meatless Mondays. Have ended up skipping the quinoa most times lately, though, and instead serve on a bed of mixed greens with pita chips. Absolutely insist on adding fresh avocado for a cool, creamy contrast to the (little bit of) heat from cayenne. Love the other reviewer's idea of serving with a Mexican beer. Yum!
Pros: Easy and delicious
Cons: Sometimes tough to get good mangos
May 01, 2012
By: EatingWell User
So good!
i did it the way it's suppose + i put little tomatoes and cucombers and more cylantro. It was delicious!
Cons: loulou
May 12, 2011
By: angie19130
Great Summer Salad
As with all EatingWell recipes, this one is fairly straight-forward and easy to follow. I really like this salad for its bright flavor. With mango and vinegar and toasted sesame oil you can't go wrong. My only critique was that I found it a little heavy on the scallions. Next time I'll only use one, instead of two. Easy fix. As great source of fiber, I'm sure to make this many times over the summer.
Pros: Tasty, Fiber
Cons: Too much onion
August 24, 2010
By: EatingWell User
Loved this recipe - I substituted peaches for the mango (the mangos at the store weren't ripe). Delicious!
April 19, 2010
By: EatingWell User
My first try at Quinoa and I loved it.
January 29, 2010
By: EatingWell User
Loved this recipe!.....Caramba!
I made it as the recipe stated, but then I added a tablespoon of Organic Unfiltered Apple Cider Vinegar and spicy chili powder to give it extra kick! Served with sliced avocado, blue corn chips and salsa and a nice cold Mexican beer with lime! My husband loved this special surprise for a late Friday afternoon lunch! I believe toasting the Quinoa is an excellent idea and now I have become a fan of this fantastic grain. I will always keep Quinoa as a staple in my pantry after this recipe! Thank you!
December 31, 2009
By: rapopkin
I love this recipe! I add a diced avocado and make two small substitutions: olive oil for the sesame oil and apple cider vinegar for the rice vinegar. It's a great dish to bring to a potluck!
October 19, 2009
By: EatingWell User
I thought this was excellent. I will certainly make this again and again.
