Experience a burst of tropical flavors and nourishment with our Mango and Black Bean Quinoa Salad, a vibrant dish that celebrates the harmonious combination of sweet mango, protein-rich black beans, wholesome quinoa, and a zesty lime dressing. This salad not only delights the senses with its colorful presentation but also offers a plethora of health benefits. The sweetness of ripe mango complements the earthy tones of black beans, while quinoa provides a complete source of plant-based protein and fiber. Tossed in a lime dressing with a hint of chili, this under-800-calories salad is a refreshing and nutritious choice for those looking to add a touch of sunshine to their diet while promoting overall well-being.

Ingredients:

  • – 1 cup quinoa, rinsed
  • – 2 cups water or vegetable broth
  • – 1 can (15 oz) black beans, drained and rinsed
  • – 2 ripe mangoes, peeled and diced
  • – 1 red bell pepper, diced
  • – 1/2 red onion, finely chopped
  • – 1/4 cup fresh cilantro, chopped
  • – Juice of 2 limes
  • – 3 tablespoons olive oil
  • – 1 teaspoon honey or agave nectar
  • – 1/2 teaspoon ground cumin
  • – 1/4 teaspoon chili powder (adjust to taste)
  • – Salt and pepper to taste
  • – Optional toppings: avocado slices, pumpkin seeds

Instructions:

  1. In a medium saucepan, combine quinoa and water or vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes or until quinoa is cooked and liquid is absorbed.
  2. Fluff the cooked quinoa with a fork and let it cool to room temperature.
  3. In a large bowl, combine cooked quinoa, black beans, diced mangoes, diced red bell pepper, finely chopped red onion, and chopped cilantro.
  4. In a small bowl, whisk together lime juice, olive oil, honey or agave nectar, ground cumin, chili powder, salt, and pepper.
  5. Pour the lime dressing over the quinoa mixture and toss everything together until well-coated.
  6. If desired, top the Mango and Black Bean Quinoa Salad with avocado slices and pumpkin seeds.
  7. Refrigerate the salad for at least 30 minutes before serving to allow the flavors to meld.

Health Benefits

The Mango and Black Bean Quinoa Salad is not just a feast for the eyes but also a nutritional powerhouse that offers a range of health benefits. Quinoa, a gluten-free whole grain, provides complete protein, essential amino acids, and dietary fiber, supporting muscle health and aiding in digestion. Black beans, a plant-based protein source, contribute to satiety and are rich in vitamins, minerals, and antioxidants, promoting overall well-being.

The star of this salad, ripe mango, adds natural sweetness along with a dose of vitamin C, vitamin A, and fiber, supporting immune function and digestive health. The lime dressing, infused with cumin and chili powder, not only enhances the flavor profile but also brings anti-inflammatory and metabolism-boosting properties. The addition of red bell pepper provides additional vitamin C, while red onion and cilantro contribute flavor and additional nutrients. With a balanced combination of protein, fiber, vitamins, and minerals, this under-800-calories salad is a refreshing and nutritious choice for a light meal or a satisfying side dish. By relishing the Mango and Black Bean Quinoa Salad, you’re not only treating your palate to a tropical delight but also nourishing your body with the goodness of plant-based ingredients that align with a health-conscious lifestyle.