This vegan mango and black bean quinoa salad is a healthy, filling salad that is perfect for a light lunch or as a side dish. The quinoa is cooked with black beans, corn, and red onions, and then tossed with a mango vinaigrette. The salad is then topped with fresh mango, avocado, and cilantro. This salad is gluten-free, dairy-free, and can easily be made nut-free by omitting the chopped peanuts.
Ingredients
- 1 cup (200 grams) quinoa
- 1 cup (240 ml) water
- 1/2 cup (120 ml) mango juice
- 1 tablespoon (15 ml) red wine vinegar
- 1 tablespoon (15 ml) olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 cup (240 ml) cooked black beans
- 1/2 cup (120 ml) frozen corn
- 1/2 red onion, diced
- 1 mango, diced
- 1 avocado, diced
- 1/4 cup (60 ml) chopped cilantro
- 1/4 cup (60 ml) chopped peanuts (optional)
Method
- In a large pot, bring the quinoa and water to a boil. Reduce the heat to low and simmer for about 15 minutes, or until the quinoa is cooked. Fluff with a fork and set aside.
- In a small bowl, whisk together the mango juice, red wine vinegar, olive oil, salt, and pepper. Set aside.
- In a large bowl, combine the cooked quinoa, black beans, corn, red onion, mango, avocado, cilantro, and peanuts (if using). Pour the mango vinaigrette over the salad and stir to combine.
- Serve immediately or store in the fridge for later.
Potential changes & improvements
There are many potential changes and improvements that can be made to this salad. For example, you could use a different type of quinoa, such as white quinoa or red quinoa. You could also use a different type of bean, such as kidney beans or chickpeas. The corn could be omitted, or replaced with another type of vegetable, such as diced bell peppers. The mango vinaigrette could also be replaced with another type of dressing, such as a balsamic vinaigrette or a creamy avocado dressing.
What other food it works well with
This salad works well with a variety of other foods. It would be a great side dish for grilled chicken or fish. It would also be delicious as a topping for a bed of greens. Additionally, it could be served as a main dish, topped with a fried egg or some grilled tofu.
Common Mistakes
One common mistake when making this salad is not cooking the quinoa properly. Be sure to follow the instructions for cooking the quinoa, and do not overcook it. Another mistake is using too much dressing. Be sure to taste the salad before adding more dressing, as you may not need as much as you think. Finally, make sure to chop the mango, avocado, and cilantro into small pieces so that they are evenly distributed throughout the salad.
Nutritional Information
This salad is packed with nutrients! It is high in fiber, protein, and healthy fats. It is also low in calories and has no added sugar. This salad is a great option for those who are trying to eat a healthier diet.
Allergens
This salad is gluten-free, dairy-free, and can easily be made nut-free by omitting the chopped peanuts. It is also vegan and can be made soy-free by using a different type of dressing.