Vegetarian€€

Refreshing Exotic Salad with Quinoa, Black Beans and Mango

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

Prep time
15 min
Cook time
15 min
Total time
30 min
Servings
4

Recipe

For the salad base

Quinoa, uncooked
200 g
Water
400 ml
Beans, black, canned
400 g
Mango, Ataulfo, peeled, raw
1 large
Peppers, bell, red, raw
1 medium
Onions, red, raw
0.5 medium
Coriander (cilantro) leaves, raw
1 large
Avocados, raw, all commercial varieties
1 medium

For the lime dressing

Oil, olive, extra virgin
3 tbsp
Lime juice, raw
Spices, caraway seed
1 tsp
Spices, pepper, red or cayenne
0.5 tsp
Salt, table, iodized

Per servingTotal
Calories:516.5 kcal2065.9 kcal
Protein:15.8 g63.3 g
Carbohydrates:68 g271.8 g
Fiber:14.9 g59.7 g
Water:285.3 ml1141.2 ml
Fat:21.1 g84.3 g
Micronutrients
Sugar:7.9 g31.7 g
Saturated fat:2.9 g11.7 g
Cholesterol:0 mg0 mg
Sodium:224.8 mg899.1 mg
Potassium:938.6 mg3754.2 mg
Calcium:90.3 mg361.2 mg
Iron:4.6 mg18.4 mg
Magnesium:156.6 mg626.2 mg
Zinc:2.8 mg11.1 mg
Phosphorus:370.2 mg1480.8 mg
Vitamin C:128 mg511.9 mg
Vitamin A:63.5 µg253.8 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg

Instructions

1
Rinse 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.
2
While 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.
3
In a small bowl, mix the olive oil, lime juice, ground cumin, smoked paprika, salt and pepper. Shake the dressing well so the ingredients combine.
4
Gently fluff the cooled quinoa with a fork and add it to the vegetables and beans in the large bowl.
5
Pour the prepared dressing over everything and mix gently.
6
At 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.