Aug 6, 2012

Southwestern Black Bean, Quinoa and Mango Medley



Black beans, sweet mango, and lots of colorful vegetables make a delicious zesty salad that has wonderful texture, color and flavor. Serve this as a side dish at a potluck or enjoy this as a meatless main course with some corn tortillas (perfect for Meatless Mondays!!) Leftovers are perfect for lunch on the go as the flavors only get better the next day.


Packed with vitamin C, vitamin A, fiber, folate, iron and lutein so it's not just tasty, it's good for you.

This recipe is from The Plant-Powered Diet by Sharon Palmer, RD who I met in California a few months ago on my trip to the Dole Blogger Summit. If you are interested in adding more vegetables and plant-based foods to your diet, this is the book for you.



Southwestern Black Bean, Quinoa and Mango Medley
Skinnytaste.com
Servings:Serving Size: 1 cup • Old Points: 3 pts • Points+: 4 pts
Calories: 164 • Fat: 4 g • Protein: 6 g • Carb: 27 g • Fiber: 7 g • Sugar: 11.6 g
Sodium: 93 mg

Ingredients:

  • 15-ounce can black beans, no salt added, rinsed and drained
  • 1 cup cooked quinoa (according to package directions)
  • 1 cup fresh or frozen corn
  • 1 small red bell pepper, chopped
  • 1 cup chopped fresh mango
  • 1/4 cup finely chopped red onion
  • 1/2 cup chopped fresh cilantro
  • 1 small jalapeño pepper, seeded and finely diced
  • juice from 1 medium lemon or lime
  • 1 1/2 tbsp extra virgin olive oil
  • 2 garlic cloves, minced
  • 1/2 tsp ground cumin
  • 1/2 tsp chili powder
  • 1/4 tsp ground turmeric

Directions:

Mix together the beans, quinoa, corn, bell pepper, mango, onion, cilantro, and jalapeño 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 ready to serve.
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89 comments:

  1. This looks wonderful. But I've never cooked quinoa and am not sure where to find it our even what it is.... Any help with that? Or could rice be substituted?

    - Sarah

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    1. Quinoa is a grain and in my market, it is typically by the rice and beans. I LOVE the flavor of it (and it is a complete protein which is good for us)

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    2. Quinoa is a seed that most people think is a grain. I live in So. Cal and most of our stores carry it in the healthier part of the store, or the specialty health stores carry it in a large bulk bins. When you cook with it, make sure you rinse it well first or you will git a really bitter taste. Some people put a couple paper towel down in their colander and then rinse it through that since it is so small. The cooking ratio is 2 cups liquid (water or chicken stock) to 1 cup quinoa. Bring liquid to a boil, add quinoa, cover and boil over medium for 20 mins. Stir every once in a while to avoid burning, but not that often as you need the moisture. Enjoy!

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  2. This looks like a great idea for lunch for me for work and my kids to take to day care.. Thanks!

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  3. Totally up my alley. Love this SW salad!

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  4. This looks like a perfect lunch! Love it!

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  5. Is it one cup quinoa after it is cooked or one cup quinoa before it is cooked? I'm not sure, but I thought it expanded after being cooked.

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  6. LOVE this site!! I have the same question- I know it says one cup cooked, but that doesn't seem like enough for 6 servings

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    1. This uses 1 cup cooked, but of course you could add more if you wanted to.

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  7. This looks so good! I have a bunch of leftover Quinoa that I needed to do something with :)

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  8. That sounds so yummy! I might be able to get my one year old to eat quinoa with this!

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  9. This is awesome! I love all the ingredients! I will be stumbleing it and pinning it! Haters are gonna hate haha just reading your comment above. Thanks for all of your great recipes Gina!

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  10. This is going on the sides to try list. I love mango.

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  11. This sounds so lovely! Awesome idea!

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  12. I love this recipe!! I nominated y'all for the One Lovely Blog Award http://appletondesserts.com/2012/08/05/one-lovely-blog-award/

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  13. I love a healthy, yet hearty meal as such. Looks so tasty!

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  14. Gina thank you so much for being my savior!!! My husband recently had to give up gluten and dairy, and I am trying to lose the baby weight... your website is the only one that makes cooking for our family possible!

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  15. I made this for dinner tonight to have with fish. It is delicious. I have enough left over to take for lunch tomorrow! Try it!

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  16. I made this tonight and loved it. So absolutely flavorful and healthy and filling. You are the best. Thank you!!!!

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  17. Hermosa receta me encanta la quínoa luce absolutamente sabrosa,abrazos y abrazos.

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  18. I love all the ingredients, but recently found out that a newly acquired allergy to mangoes is what has been causing me to break out in severe hives. So sadly, I never shall eat them again (I'm pretty broken up about it, I only discovered mangoes a couple years ago) - any suggestions for a substitute for them?

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    1. Apricots or peaches would make a good substitute (I have made something similar with peaches before). Chop more finely than you would the mago and maybe use slightly less (they have a stronger taste). Sorry to hear about your mango allergy! Had the same thing happen to me with apples

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  19. So, I saw this recipe today and figured "why not!". It was my first time making quinoa...I was feeling a little adventurous. Sooo glad I made this! I also added some tomato in it as well. My bf doesn't normally like to try "out of the box" type of recipes but he ate 2 helpings. That's how I know it was a good recipe. Thanks again for another AMAZING and DELICIOUS recipe!!!

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  20. I love quinoa!

    http://therealfoodrunner.blogspot.com/

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  21. Made this tonight because I actually had all the ingredients on hand! Orange pepper instead of red. It was delicious! Savory, sweet, and spicy -- yumm! Oh, and beautiful!

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  22. My husband said it needs more mango!! I was fine with the recipe but next time im putting lots more mango because why not.. So ya very delish! First time i ever made Quinoa. There is Quinoa all over my kitchen.

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  23. I love coming across recipes that involve quinoa. I have a big bag of it downstairs that I would love to use. Thank you! :)

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  24. To the person allergic to mango, what about using peaches instead?

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  25. Can't wait to try this! Thank you Gina!

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  26. Yum! Looks great, and I am really in a lunch rut so this will help.

    I have some cubed frozen mango from Trader Joe's. If I let it thaw, would it work in this recipe, do you think?

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  27. I made something similar to this quite often since it is so tasty. Your pictures are lovely. I really love your addition of turmeric considering how great it is for you, and the lovely color it imparts!

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  28. This may seem like a silly question, but is the corn cooked? I have fresh corn on the cob, but am unsure if I should just cut in off and use it or cook it first? Thanks!

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    1. Yes, if you use fresh I would cook it 5 minutes.

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  29. Looks good but im allergic to mangos.

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  30. Oh my goodness, this is delicious!!! The textures, the zippy heat, the sweetness.. Maes a party in my mouth!

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  31. I made this to go with dinner tonight (as a side dish to the Fiery Pork Tenderloin recipe on this site), and it was delicious! I wasn't sure exactly how much quinoa to prepare, so I used 1/2 cup dry + 1 cup water, which yielded about 1-1/2 c. of cooked quinoa (I saved the extra 1/2 cup of cooked quinoa... maybe for breakfast tomorrow). I used fresh corn in my recipe, and since I had green onions, used those instead of the red onion. This was really delicious, and the mango really makes the dish! Oh, and I used frozen mango from Trader Joe's, and it worked beautifully. I did add a little sprinkle of salt to my serving.

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  32. I made this this evening and absolutely fell in love with it. I invited a friend over to share it. Truly a winner.

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  33. Now this is my kind of quinoa salad!

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  34. This looks SOOOOO good!! I can't wait to try it!!

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  35. I made this last night with brown rice since I didn't have any quinoa and it was still delicious!

    Thanks Gina! :)

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  36. Quinoa can be made in rice cooker. It's amazing and easy.

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  37. Delicious! We had it as a side with Salmon for dinner. I tossed in some grilled shrimp the next day for lunch. It tasted even better the second day. I love your site. Everything I have tried has been fabulous!

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  38. made this on monday, made enough for the rest of the week work lunches. yumm

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  39. I made this last night and it was so refreshing and good. It's light enough but filling to feel satisfied. I will be making this often.

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  40. Can this Recipe be frozen for later use?

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    1. I'm not sure how it will thaw, please let us know if you try.

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  41. I made this about five minutes ago and I'm already scarfing down my second bowl. I hope I still have some left for lunch tomorrow!

    Definitely making this for a party I'm hosting next week.

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  42. TO DIE FOR!!! Gina you're so in the same mindset as I am... I am always finding flavorful and colorful ways to dress up quinoa.. and mango is always a favorite!

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  43. Made this tonight and it was delish! Such a good summer meal! I added some extra mango because in my opinion, that was the best part. (The worst part is cutting the mango!) And for zero points, why not! I also used 1 1/2 c of cooked quinoa to get a couple more servings out of it. Thank you for a new way to prepare quinoa!

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    1. Hey Nikki, Have you seen this? Its a mango cutter. I have one and absolutely LOVE it! http://pamperedchef.biz/kaytecooks?page=products-detail&categoryId=90&itemId=2418&productId=33218

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  44. I made this Tuesday for dinner and we absolutely loved it. It made a huge amount. I shared the leftovers with my daughter and I finished my portion today.

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  45. I'm making this for a potluck tomorrow except I'm using bulgar wheat instead of quinoa as it just plain costs a lot less and I'll be making a large batch. I also love the addition of grilled shrimp another poster listed, but that won't be added for the potluck either.

    PS - I just love your recipes and so does my family, so far the Swedish meatballs & Cajun Pasta (with shrimp) have become staple go to dinners in our house.

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  46. This sounds amazing! I'm always looking for new quinoa recipes that look like they have a lot of great flavor.

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  47. Just finished making it and it is by far my new favorite summer salad :)

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  48. I've been reading your recipes for months now, but this is the first one I tried (not a lot of cooking this summer!) - YUM! Also first time I cooked quinoa. Delicious - I acually used 1 c dry quinoa which is more like 3 c cooked, but it came out looking like yours. I will have lunch for the week - thanks.

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  49. This is really good! I made it with brown rice because quinoa is a bit expensive for my budget (at least in the midwest). It tasted a little too lemon-y for me, so next time I will only squeeze half of the lemon. I may have grabbed a large instead of a medium.

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  50. This is the perfect solution for the end of summer cooking blahs that I have. Pinned!

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  51. Made this tonight and it is FAB! Such a beautiful array of colors and so fresh and light. Looking forward to leftovers tomorrow. With the quinoa and black beans, it doesn't even need a meat protein. Thanks so much for this fantastic recipe.

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  52. Made this last night but tweaked it a little. My boyfriend and I hate peppers so we just left them out, added a little chicken to make it more of a dinner, and added a little bit of BBQ seasoning to add some smokiness and make it more of a dinner. My boyfriend said it didn't need the seasoning, but I figured I would give it a shot. Great recipe! Thank you Gina for helping me show my boyfriend that I can cut a lot of calories without cutting any flavor!

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  53. I must say that this is one of my favorite quinoa recipes now. I did make an entire batch, I should have done half because it is for just myself, but the spices and mixture of veggies alone are wonderful! I had not even added the dressing at the time of the tasting! I did use a yellow pepper, I did not have a red pepper and I am so pleased with this I just had to tell you!!! I have tried other recipes on here which have also become favorites, and THANK YOU for including nutritional info (including sodium when you can).

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  54. Yum!!! I omitted the cilantro because, to my dismay, hubby HATES (LOATHES!) cilantro. :( But even with my beloved cilantro being absent, this was still VERY delicious! I added a bit of green onion to sub for the cilantro, and used two whole mangoes. MMMMMM! Great flavor and texture.

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  55. Check out my dinner I made with the fabulous quinoa tonight as well! :)

    http://runningwithginger.blogspot.com/2012/08/hawaiian-chicken-with-pineapple-coconut.html

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  56. This was awesome! Followed it to a tee and added some shrimp on top. Yum!! Can't wait for the cookbook!!

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  57. I made this tonight and it was awesome! You haven't dissappointed me yet :)

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  58. Just finished making this for my lunch-for-the-week and it's so delish. Subbed bell peppers with ancient sweets and poblano for the jalapeño since uts what I had. It's so awesome - my grandmother, who's a very picky eater, loved it as well!

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  59. Could I make this with couscous(sp)?

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  60. So delicious! It was my first time cooking quinoa and it was a success! I left out the cilantro because I'm not a huge fan, but there was still PLENTY of flavor! Love your blog!!

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  61. Absolutely loved this recipe. It is such a great mix of flavors. Do yourself a favor & double the recipe! I accidentally forgot the corn and had to use bottled lemon juice and it still turned out great.

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  62. Delish! I didn't have enough quinoa on hand, but had some tiny star pasta, so I used that. And, instead of chopping up mango and onion and jalapeno and cilantro, I used fresh mango/peach salsa! OMG, so good!

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  63. I've made this twice, and here are my tips:

    Watch the amount of garlic. The first time I made it, I found two cloves to be way too overpowering for this dish (they were pretty big cloves.) This time around, I only used one large clove & it's juust right.

    I also agree with the previous posters, that 1 cup of quinoa just doesn't cut it (and doesn't turn out looking like the pictures above.) I'd recommend doubling or even tripling the amount of quinoa.

    That being said, this is an absolutely awesome recipe! So flavorful and interesting. Definiteley worth the pain of chopping that mango! ;)

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  64. This recipe is amazing. I've never cooked quinoa before. I omitted the red pepper and turmeric because I didn't have any on hand (but tossed in a small amount of saffron). This will be my lunch for the next couple of days. YUM! thanks, Gina!

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  65. Holy moley! That was awesome! I just made it and am eating it right now!So yummy!

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  66. I am in love... and it's not my husband!

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  67. This is fabulous! Thank you for sharing the recipe!

    Anita

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  68. Oh my! What a great combination of flavours! This salad is simply fabulous. As I am somewhat a sissy when it comes to raw onions and garlic, I instead added a chopped shallot and grilled garlic to the quinoa that I cooked in chicken broth. I also put 1/4 of the seasonings in the broth for the quinoa. Super, thank you!

    Lyne

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  69. I just made this and it was fantastic!!!! I cant stop eating it. Thank you :)

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  70. This is so tasty its not even right. We didnt add the garlic as in europe garlic seems to be 2-3x more potent. Added a touch of sweet to bring the mango and tumeric out and a dash of apple cider vinegar. Y.U.M.

    Now I dont have enough for lunch :/

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  71. I've made this three times so far, for myself and for group events ... it's always a HUGE hit! Thank you!

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  72. We just went over grains in culinary school last week and made a lot of quinoa, this version sounds to die for!

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  73. For those who asked about a mango substitute: My husband hates mango, so we subbed with Pineapple, works great!

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  74. This looks amazing! Does anyone know how it would taste with pinto beans?

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  75. This is delicious, I just made it and am eating it with tortilla chips and sour cream - even more delicious!!

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  76. How long would something like this last refridgerated once made?

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  77. We made this a couple of days ago and loved it. We happened to have fresh pineapple, so we threw that it with some goat cheese that we also had around. It was delicious.

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  78. Hi- I'm the daughter of your daughter's teacher. I made this last night also (made the spicy cauliflower too and noted on this site). This was great as well! I did leave out the cumin and tumeric only because I didn't have any but it was still really delicious!

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