Simply Healthy Family: Quinoa with Black Bean and Mango Salsa

11.10.10

Quinoa with Black Bean and Mango Salsa

So sweet, tangy and delicious, you'll forget it's good for you!
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.










NutritionPer serving: 422 calories; 9 g fat (1 g sat, 2 g mono); 0 mg cholesterol; 74 g carbohydrates; 0 g added sugars; 15 g protein; 19 g fiber; 258 mg sodium; 642 mg potassium.

Nutrition Bonus: Vitamin C (210% daily value), Vitamin A (50% dv), Magnesium (22% dv), Vitamin E (20% dv).

Other blogs/sites with similar recipe
Eclectic Recipes
Eating Well
TIME  30 MINUTES    SERVES 6
Ingredients


1 cup quinoa, (see Note)


2 cups water


1/4 cup orange juice


1/4 cup chopped fresh cilantro (don't like cilantro? use parsley instead)


2 tablespoons rice vinegar or white wine vinegar


1 tablespoon toasted sesame oil


1 teaspoon minced fresh ginger ( excellent for digestive health and immunity)


1/8 teaspoon salt


Pinch of cayenne pepper


1 small mango, diced (see Tip)


1 small red bell pepper, diced


1 cup dry black beans


3 scallions, thinly sliced (the bottom third of green onions)










Preparation


1. Boil quinoa in 2 cups water for 12 minutes. Remove from heat, let stand covered for 15 minutes.  Some quinoa comes pre-rinsed, if not make sure to rinse well in a seive to remove naturally occuring bitter saponins, a "soapy" coating on quinoa.
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.


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




Tip:  I use dry beans instead of canned (cheaper, less sodium) and I usually make twice as much and reserve half so we can have burritos or tostados the following day!


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.






This post is linked to Make it with....... Monday's featured ingredient, Quinoa.

MakeItWithMondays
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8 comments:

  1. What lovely tropical flavors! I love how color not only makes a dish look beautiful, but it also signifies vitamins and nutrition! Thank you for sharing such a colorful and healthy meal with us.

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  2. This would be perfect for my Aussie summer. I love the colours too

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  3. I love the versatility of quinoa, and all it has to offer us in the way of nutrition. Beautiful dish!

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  4. I love this! This is the type of meal that just totally hits the spot for me. It looks so colorful and refreshing and is so good for you too!

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  5. Hi there, Lovely looking recipes you have here. This one has totally caught my eye..I love Quinoa! In every form. :-)

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  6. OMG Gwen - what an awesome salad. I love all those gorgeously fresh & zingy flavours, and the fact that something so delicious as well as awesomely healthy takes this over the top!! This is definitely my kind of salad :-)

    Thanks you so much for sharing this with Make it with ... Mondays challenge quinoa.

    Sue xo

    ReplyDelete
  7. OMG Gwen - what an awesome salad. I love all those gorgeously fresh & zingy flavours, and the fact that something so delicious as well as awesomely healthy takes this over the top!! This is definitely my kind of salad :-)

    Thanks you so much for sharing this with Make it with ... Mondays challenge quinoa.

    Sue xo

    ReplyDelete
  8. I love this! This is the type of meal that just totally hits the spot for me. It looks so colorful and refreshing and is so good for you too!

    ReplyDelete

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