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Main mealVegetarianBalancedVeganLegumesGrains & porridges€€

Refreshing Exotic Salad with Quinoa, Black Beans and Mango

Name: Refreshing Exotic Salad with Quinoa, Black Beans and Mango
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4
Ingredients: 200 g Quinoa, uncooked; 400 ml Water; 400 g Beans, black, canned; 1 large Mango, Ataulfo, peeled, raw; 1 medium Peppers, bell, red, raw; 0.5 medium Onions, red, raw; 1 handful Coriander (cilantro) leaves, raw; 1 medium Avocados, raw, all commercial varieties; 3 tbsp Oil, olive, extra virgin; 2 tbsp Lime juice, raw; 1 tsp Spices, caraway seed; 0.5 tsp Spices, pepper, red or cayenne; Salt, table, iodized

Prepare a colorful and nutritious salad with quinoa, mango and black beans. The perfect combination of sweet and spicy flavors for energy.

Prep time15 min

Cook time15 min

Total time30 min

Servings4

Recipe

For the salad base

Quinoa, uncooked200 gWater400 mlBeans, black, canned400 gMango, Ataulfo, peeled, raw1 largePeppers, bell, red, raw1 mediumOnions, red, raw0.5 mediumCoriander (cilantro) leaves, raw1 handfulAvocados, raw, all commercial varieties1 medium

For the lime dressing

Oil, olive, extra virgin3 tbspLime juice, raw2 tbspSpices, caraway seed1 tspSpices, pepper, red or cayenne0.5 tspSalt, table, iodized

Pot with lid,Large salad bowl,Small bowl for the dressing,Strainer

Per servingTotal

Calories:519.2 kcal2076.8 kcal

Protein:15.9 g63.7 g

Carbohydrates:68.7 g274.8 g

Fiber:15.1 g60.2 g

Water:295.6 ml1182.3 ml

Fat:21.1 g84.4 g

Micronutrients

Sugar:8.1 g32.3 g

Saturated fat:2.9 g11.7 g

Cholesterol:0 mg0 mg

Sodium:226.7 mg906.6 mg

Potassium:966.9 mg3867.4 mg

Calcium:93.9 mg375.4 mg

Iron:4.7 mg18.7 mg

Magnesium:158.1 mg632.5 mg

Zinc:2.8 mg11.1 mg

Phosphorus:373.1 mg1492.2 mg

Vitamin C:131.2 mg524.9 mg

Vitamin A:76.3 µg305 µg

Vitamin D:0 µg0 µg

Vitamin B12:0 µg0 µg

Instructions

1Rinse the quinoa thoroughly under cold water to remove the bitterness. Pour it into a pot, cover with water and cook for 15 minutes, until the liquid is absorbed. Remove from heat and let it cool completely.
2While the quinoa is cooling, prepare the vegetables in a large bowl: chop the mango, bell pepper and onion. Rinse the black beans under running water and drain well.
3In a small bowl, mix the olive oil, lime juice, ground cumin, smoked paprika, salt and pepper. Shake the dressing well so the ingredients combine.
4Gently fluff the cooled quinoa with a fork and add it to the vegetables and beans in the large bowl.
5Pour the prepared dressing over everything and mix gently.
6At the very end, carefully fold in the mango cubes and chopped cilantro so the mango keeps its shape. If desired, top with sliced avocado.

Nutritional benefits

Thanks to its high content of fiber and plant-based protein, this dish supports long-lasting satiety and balanced digestion.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.