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Quinoa, Black Bean and Mango Salad

Recipe by: Dietitians of Canada

Quinoa (pronounced KEEN-wah), an ancient “grain” that’s actually an edible seed related to beets and spinach, makes a fantastic base for a salad, with its mild, nutty flavour.

QuinoaBlackBeanMangoSalad

Ingredients:

  • 1 cup (250 mL) quinoa, rinsed
  • 1 ripe mango, peeled and diced
  • 1 small red or yellow pepper, seeded and diced
  • 2 cups packed (500 mL) baby spinach, torn or sliced
  • 1 cup (250 mL or half of 19 oz/540 mL can) black beans, rinsed and drained
  • 1/4 English cucumber, chopped
  • 2-3 green onions, chopped, or 1/4 cup (50 mL)
  • chopped purple red onion
Dressing
  • 3 tablespoon (45 mL) olive oil
  • 2 tablespoon (25 mL) balsamic vinegar
  • 2 teaspoon (10 mL) honey
  • 1/2 teaspoon (2 mL) curry powder
  • 1/4 teaspoon (1 mL) cumin

Equipment:

  • Medium pot
  • Fork
  • Large bowl
  • Cutting board
  • Knife
  • Small bowl
  • Whisk

Steps:

  1. Boil 2 cups of water in a medium pot. Add quinoa, cook until tender, about 15 minutes. It’s done when germ separates, making it look like a curly Q. Fluff with a fork. Set aside to cool.
  2. In large bowl, combine cooled quinoa, mango, pepper, spinach, black beans, cucumber and onions.
  3. To make dressing, combine oil, vinegar, honey, curry and cumin in a small bowl and whisk to blend.
  4. Drizzle salad with dressing and toss until well coated. Serve.
  Recipe adapted from www.heartandstroke.ca/gethealthy/recipes/soups-and-salads/quinoa-black-bean-and-mango-salad
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