Is quinoa salad good for you?

Yes! Quinoa salad is high in fiber and plant-based protein. It is nutrient-dense and is a source of essential amino acids, magnesium, potassium, and folate. Additionally, the ingredients in this Black Bean Quinoa Salad are highly nutritious as well. The bell pepper supplies vitamin C, and the mango has Vitamin A, C and K to name a few nutritional benefits! Note that most quinoa salads are calorie-dense so stay with the recommended portion size.

Why does quinoa have to be rinsed?

Quinoa should be rinsed because it has a naturally occurring soap-like coating on it. This is nature's way of protecting the quinoa seeds while growing on the plant! It tastes unpleasant, but can easily be washed away. Many pre-rinsed quinoas are on the market now. Check your packaging to see if your quinoa is rinsed. If not, place the uncooked quinoa in a fine-mesh sieve and run cool water over it until the bubbles subside. Then transfer it to the pot to cook it as directed.

Southwest Quinoa Salad with Black Beans, Mango and Avocado

Description

This Southwest Quinoa Salad with black beans, mango and avocado is a delicious side salad for potlucks, parties and summertime picnics. The cumin, lime and cilantro dressing is flavorful and bright and pairs so well with the quinoa and fresh ingredients! This recipe is hearty enough to serve as a vegan main course for dinner or lunch.

Ingredients

Units Scale

1 1/2 cup dry quinoa, rinsed if necessary
3 cups water
1 clove garlic, peeled and grated with a rasp-style grater
1/2 cup extra-virgin olive oil
1/4 cup freshly squeezed lime juice
2 teaspoons cumin
1 1/2 teaspoon salt
1 14–ounce can black beans, drained and rinsed
1 mango, peeled, pitted and diced
1 red bell pepper, diced
1 jalapeno pepper, minced, some seeds included for heat to taste
1/2 cup chopped cilantro
1/4 cup chopped mint
1 avocado, peeled, pitted and diced

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Instructions

Bring quinoa and water to a boil in a medium saucepan, cover, reduce heat to low to maintain a gentle simmer, and cook until the germ has burst and the water is absorbed 16 to 20 minutes.
Meanwhile, whisk garlic, oil, lime, cumin and salt in a large bowl.
Scrape hot quinoa into the lime dressing, and stir to combine. Let cool at least 10 minutes or covered in the refrigerator overnight.
Add beans, mango, red pepper, jalapeno, cilantro and mint to the quinoa and stir to combine. Add the avocado and gently stir it in. Serve warm or refrigerate up to three days.

Notes

This recipe is good for three days. The avocado does turn brown so if you are making it ahead, I suggest adding the avocado at the last minute.

Keep it stored in an airtight container in the refrigerator.

Prep Time: 20 minutes
Category: Side dish
Method: stove top
Cuisine: american

Nutrition

Serving Size: 1 generous cup
Calories: 226
Sugar: 7 g
Fat: 17 g
Saturated Fat: 2 g
Carbohydrates: 17 g
Fiber: 5 g
Protein: 4 g