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Quinoa, black bean and mango salad

Discussions on "Quinoa, black bean and mango salad" in "Weight Loss Diet and Guide" forum.

  1. #1
    vijigermany's Avatar
    vijigermany is offline Supreme Ruler's of Penmai
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    Quinoa, black bean and mango salad

    Quinoa, black bean and mango salad

    ith a lighter, fluffier texture than most whole grains, quinoa is also a rich source of protein. This 160 calorie dish can be served as a light snack too. Enjoy!

    Nutritional analysis per serving:

    Calories 160
    Total Fat 6 g
    Saturated Fat 0 g
    Cholesterol 0 mg
    Sodium 15 mg
    Carbohydrates 23 g
    Fibre 4 g
    Protein 4 g


    1 cup quinoa 250 mL
    1 ripe mango Peeled and diced
    1 small red or yellow pepperSeeded and diced 2 cups
    (packed) baby spinachTorn or sliced 500 mL
    1 cup (half 19-oz/540-mL can) black beansRinsed and drained 250 mL
    1/4 English cucumber
    Chopped 2-3 green onions,
    chopped, or 1/4 cup chopped purple onion 60 mL

    Dressing: 3 Tbsp canola oil 45 mL 2 Tbsp white wine or white balsamic vinegar 60 mL 2 tsp honey 10 mL 1/2 tsp curry powder or paste 2 mL 1/4 tsp cumin 1 mL


    - Rinse quinoa well under cool water in fine sieve or in several changes of water. Drain well.
    - In a large pot of boiling, salted water, set over medium heat, cook quinoa until tender but still firm to bite, about 15 minutes. It's done when germ separates, making it look like a curly Q.
    - Drain well and return quinoa to pot, off heat. Cover with a tea towel and replace lid, allowing it to steam and producing fluffy quinoa as it cools.
    - In a large bowl, combine cooled quinoa, mango, pepper, spinach, black beans, cucumber and onions.
    - To make a dressing, combine canola oil, vinegar, honey, curry and cumin in jar or small bowl and shake or whisk to blend.
    - Drizzle salad with dressing and toss until well coated.

    Yield: 8 servings. Serving size: cup (125 mL)

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    Last edited by Parasakthi; 29th Nov 2011 at 10:14 AM. Reason: Alignment



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