Description
The jewel-like black beans gleam in this crunchy, zesty vegan and gluten-free Southwest Black Bean Quinoa and Mango Salad, which is packed with nutrition and flavor. You can make this healthy salad recipe—which is a meal in bowl—without added sugars, salt, and oil. Make it in under 30 minutes, and it’s perfect for meal prep!
Ingredients
Salad:
- 1 (15-ounce) can black beans, rinsed, drained
- 1 cup cooked quinoa (according to package directions; see below)
- 1 cup frozen corn, thawed
- 1 small red bell pepper, chopped
- 1 cup chopped fresh (or frozen) mango
- ¼ cup finely chopped red onion
- ½ cup chopped fresh cilantro (or 2 teaspoons dried)
- 1 small jalapeno pepper, seeded and finely diced
Vinaigrette:
- Juice from 1 medium lemon
- 1 ½ tablespoons extra virgin olive oil
- 2 garlic cloves, minced
- ½ teaspoon ground cumin
- ½ teaspoon chili powder
- ¼ teaspoon ground turmeric
Instructions
- Mix together the beans, quinoa, corn, bell pepper, mango, onion, cilantro, and jalapeno in a mixing bowl.
- Whisk together the lemon juice, olive oil, garlic, cumin, chili powder, and turmeric in a small bowl. Drizzle over the mixture and toss. Refrigerate until serving time.
- Makes about 6 (1-cup) servings.
Notes
To make quinoa, bring 1 cup of water to boil in a small covered pot. Add 1/2 cup quinoa (white, red, or multi-colored), and let simmer about 12 minutes until water is absorbed and grains are tender. Drain any remaining liquid. Makes about 1 1/2 – 2 cups.
Substitute kidney or pinto beans for the black beans, or use cooked barley, bulgur, rice, or farro instead of the quinoa.
If you’re in a rush, buy precooked quinoa that comes in handy 1-cup servings.
To substitute home-cooked black beans for the canned beans, use 1 ¾ cups cooked beans in place of the drained canned beans.
This dish may be served warm by heating all ingredients in a saucepan for 3 to 5 minutes, only until heated through.
Learn more about cooking with quinoa here.
May omit olive oil, if desired.
This recipe is from The Plant-Powered Diet, by Sharon Palmer, MSFS, RDN
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Salad
- Cuisine: American
Nutrition
- Serving Size: 1 cup
- Calories: 164
- Sodium: 93 mg
- Fat: 4 g
- Saturated Fat: 1 g
- Carbohydrates: 27 g
- Fiber: 7 g
- Protein: 6 g
