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.
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
- 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:
- 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.
- In large bowl, combine cooled quinoa, mango, pepper, spinach, black beans, cucumber and onions.
- To make dressing, combine oil, vinegar, honey, curry and cumin in a small bowl and whisk to blend.
- Drizzle salad with dressing and toss until well coated. Serve.
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