Quinoa with Black Bean and Mango Salsa

Quinoa with Black Bean and Mango Salsa

Posted by admin on

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.