Diet and Exercise Tips


Quinoa, Mango & Black Bean Salad

Posted by Cheryl Komline, Jul 08, 2010.
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Quinoa, Mango & Black Bean Salad
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Quinoa, Mango & Black Bean Salad

The vibrant colors of this salad – orange, red, black and green – signal that it’s loaded with phytochemicals, vitamins and minerals. And since it features both quinoa – a "complete" protein with all the essential amino acids – and black beans, it’s a vegetarian protein powerhouse. Serve on a bed of Boston lettuce or in a pita pocket.

1 cup quinoa (see Note)

2 cup water

½ cup orange juice

1/2cup chopped fresh cilantro

1/4 rice vinegar

4 teaspoons toasted sesame oil

2 teaspoon minced fresh ginger

1/4 teaspoon salt

Pinch of cayenne pepper

2 small mango or 1 large, diced

2 small red bell pepper, diced

2 cup canned black beans, rinsed

4 scallions, thinly sliced

Toast quinoa in a small dry saucepan over medium heat, stirring often, until it crackles and becomes aromatic, 4 to 6 minutes. Transfer to a fine sieve and rinse thoroughly. Return the quinoa to the pot and add water. Bring to a simmer; reduce heat to maintain a simmer. Cover and cook until the quinoa is tender and liquid has been absorbed, 15 to 20 minutes.

Meanwhile, whisk orange juice, cilantro, vinegar, oil, ginger, salt and cayenne in a medium bowl. Add mango, bell pepper, beans and scallions; toss to coat.

When the quinoa is finished cooking, add to the mango mixture and toss to combine.

Makes 4 servings.

Per serving: 422 calories; 9 g fat (1 g sat, 2 g mono); 0 mg cholesterol; 74 g carbohydrate; 15 g protein; 19 g fiber; 256 mg sodium; 642 mg potassium.

Note: Quinoa, a delicately flavored grain, was a staple in the ancient Incas’ diet. Toasting it before cooking enhances its flavor, and rinsing removes any residue of saponin, quinoa’s natural, bitter protective covering.

from "Eating Well" Cookbook

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