Apr 1, 2013

Southwestern Black Bean, Quinoa and Mango Medley



Happy Monday, hope everyone had a nice weekend. Today is the first day of April and Spring is in the air! I started my morning with a two mile run which felt great, and I thought it would be the perfect day to enjoy this delicious quinoa salad which I am reviving from the archives.

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 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.

141 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

    ReplyDelete
    Replies
    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)

      Delete
    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!

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

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

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

    ReplyDelete
  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.

    ReplyDelete
  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

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

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

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

    ReplyDelete
  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!

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

    ReplyDelete
  11. This sounds so lovely! Awesome idea!

    ReplyDelete
  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/

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

    ReplyDelete
  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!

    ReplyDelete
  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!

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

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

    ReplyDelete
  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?

    ReplyDelete
    Replies
    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

      Delete
  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!!!

    ReplyDelete
  20. I love quinoa!

    http://therealfoodrunner.blogspot.com/

    ReplyDelete
  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!

    ReplyDelete
  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.

    ReplyDelete
  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! :)

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

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

    ReplyDelete
  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?

    ReplyDelete
  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!

    ReplyDelete
  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!

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

      Delete
  29. Looks good but im allergic to mangos.

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

    ReplyDelete
  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.

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

    ReplyDelete
  33. Now this is my kind of quinoa salad!

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

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

    Thanks Gina! :)

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

    ReplyDelete
  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!

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

    ReplyDelete
  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.

    ReplyDelete
  40. Can this Recipe be frozen for later use?

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

      Delete
  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.

    ReplyDelete
  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!

    ReplyDelete
  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!

    ReplyDelete
    Replies
    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

      Delete
  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.

    ReplyDelete
  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.

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

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

    ReplyDelete
  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.

    ReplyDelete
  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.

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

    ReplyDelete
  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.

    ReplyDelete
  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!

    ReplyDelete
  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).

    ReplyDelete
  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.

    ReplyDelete
  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

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

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

    ReplyDelete
  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!

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

    ReplyDelete
  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!!

    ReplyDelete
  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.

    ReplyDelete
  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!

    ReplyDelete
  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! ;)

    ReplyDelete
  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!

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

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

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

    Anita

    ReplyDelete
  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

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

    ReplyDelete
  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 :/

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

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

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

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

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

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

    ReplyDelete
  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.

    ReplyDelete
  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!

    ReplyDelete
  79. I really don't like quinoa but love the idea of this recipe. Do you have a suggestion of what I could use instead?

    ReplyDelete
  80. this looks so yummy! i love quinoa!

    http://therealfoodrunner.blogspot.com

    ReplyDelete
  81. You always have awesome recipes, so I decided to try quinoa again. The first time I made it, it had an awful flavor, but I rinsed it many, many times this time. I did make a few alterations - kidney beans because I didn't have any black beans on hand, and no peppers because I'm a wimp! I have to say, this is delicious! Thank you for giving me the courage to try quinoa again! You've opened up a whole new door for me!

    ReplyDelete
  82. Such a tasty twist on quinoa! I've got to get my hands on some and make this soon!

    ReplyDelete
  83. I don't like mango, but I think this might be good without it!

    ReplyDelete
    Replies
    1. Pineapple works well!

      Delete
    2. Pineapple works well!

      Delete
    3. Pineapple works well!

      Delete
  84. I have made this twice and really enjoy it over a simple salad. The second time I made it, I used pineapple instead of mango (frozen tidbit worked great), lime, zest of one lime, and did not deseed my jalapeno. Love it! Handy because it lasts forever in the fridge...

    ReplyDelete
  85. Gina, I have made over a dozen of your recipes, and I still have yet to find one I don't like! I have never been a huge quinoa fan, but I've been looking for good recipes to help make me like it. I had some fresh mangoes, and thought I would try this. I loved it!! The marinade is wonderful! You're so creative, and your blog is the only one I keep coming back to! I'll be first on the list to get your new cookbook!

    ReplyDelete
  86. Made this tonight!! So yummy!! :)

    ReplyDelete
  87. OMG! I already make something just like this, I make it all summer long, it's so delicious, the combination of flavors are outstanding, and it's so good for you! Thanks Gina, i can't wait to try your recipe! MmmMMmm

    ReplyDelete
  88. This comment has been removed by the author.

    ReplyDelete
  89. This is a great recipe. Very nutritious & filling! I used fresh pineapple in place of the mango, that's what I had on hand. I am a leftover person & it's great the next day.

    ReplyDelete
  90. Just made this recipes. I subbed chickpeas for the mango. Plan on trying tomorrow for dinner!! :)

    ReplyDelete
  91. Made this last night (prob the 20th time I've made it!) to accompany a fritatta, and green tossed salad! My family loves it everytime I make it! I do not add the cumin, chili, or tumeric, I just to the olive oil/lime with salt & pepper (I only like those other seasonings in my Venison Chilli!) Delish and fresh tasting!

    ReplyDelete
  92. So good! I didn't have mango but it was delicious even without it.

    ReplyDelete
  93. Gina, you rock. This looks wonderful!

    I am hosting a dinner on Saturday and am just starting to appreciate cooking. Can anyone suggest other things to accompany this? I have 2 vegetarians coming.

    Thanks so much!

    ReplyDelete
  94. Wondering how this would be with some chunks of avocado on top, plus maybe some sour cream and tortilla chips for lunch. I'm gonna try it out tomorrow. This was delicious as a side with our grilled burgers tonight!

    ReplyDelete
    Replies
    1. Delicious with avocado and sour cream! Sort of like a different version of a chipotle burrito bowl.

      Delete
  95. Wondering how this would be with some chunks of avocado on top, plus maybe some sour cream and tortilla chips for lunch. I'm gonna try it out tomorrow. This was delicious as a side with our grilled burgers tonight!

    ReplyDelete
  96. Hi! I am planning on making this too I've tried so many of them and they are all keepers! Thanks Gina!
    Question: will this taste good warm/hot ? Or does it have to be cold??

    ReplyDelete
  97. I've made this recipe before, and we loved it just as much this time! I did add another tbsp of lime juice, and a little salt. Mmmm good!

    ReplyDelete
  98. I made this two days ago and my husband and I loved it!! It made so much that we had some with dinner, for lunch the next day and dinner again last night. It was delicious - as is every single recipe I have tried from you! Thanks Gina!

    ReplyDelete
  99. What would you suggest as a substitute for cilantro? I'm not a fan.

    ReplyDelete
  100. This recipe rocked! My friend and I do meal prep every week and we always choose one recipe from Skinnytaste to try out. This was our pick this week and we are in love! My mother-in-law coincidentally made it too and was also a fan. Mmm good!

    ReplyDelete
  101. I have made this recipe twice already and doubled the second batch! I any enjoying it for lunch and dinner with some avacado added for a little creaminess. Such wonderful recipes! Thanks

    ReplyDelete
  102. This was so good tonight for dinner! Yum!

    ReplyDelete
  103. Hi everyone ! So the next day of making this I had it with tostitos scoops and the following day I made burritos with it! I used the 10" wraps and used 1/4 cups of the quinoa 1/4 cup of cilantro lime white rice , pico de gallo and two slices of avocado. I also used chulula sauce. This was amazing! I felt like I was eating at Qdoba! You guys should really try it this way. You will absolutely love it! I can't wait to make it again next week. The meat wasn't missed. Excellent! Thanks Gina.

    ReplyDelete
  104. This was amazing!! I added about 8 oz of chicken for even more protein, and 1/2 a tsp of salt. I think it was one of my favorite skinnytaste recipes!

    ReplyDelete
  105. This was SO good and so pretty!

    ReplyDelete
  106. This quinoa was delicious, one of my favorite quinoa dishes that I've tried! My whole family liked it and I plan to make it again! I shared your recipe in a recent meal plan on my food blog, rainbowdelicious.com. Thanks!

    ReplyDelete
  107. made this last night. It was WONDERFUL!!

    ReplyDelete
  108. Made it for our street's block party and it was the only side dish scraped clean! Everyone loved it!

    ReplyDelete
  109. I made this for the first time about a month ago and every week since. My 6 year old son says it is his favorite thing I make and even asks to take it to school for lunch. Thanks Gina.

    ReplyDelete
  110. This is a great recipe - delicious!

    ReplyDelete
  111. Can I make this the night before I am serving it?

    ReplyDelete
    Replies
    1. Yes, I make a lot and its good for several days!

      Delete
  112. I've made this several times for parties and picnics and everyone loves it. It's great because it doesn't seem like "diet food", but it's so healthy!

    ReplyDelete
  113. I made this today, minus the red onion and pepper because I didn't have them, and it is a great lunch! However, I'm not sure I did it right because it sure looks wetter than your pictures. Maybe I needed more quinoa? I topped it with avocado. Yum!

    ReplyDelete
  114. This might be my favorite recipe of yours. And I make many of your recipes. BUT I LOVE this salad!

    ReplyDelete
  115. I do not eat corn. What would you suggest for a substitution? or maybe just leave it out?

    ReplyDelete
  116. Have made this a few times and absolutely love it. One my my favorite recipes.

    ReplyDelete
  117. This was delicious. Just made if for the first time last night. The portions are quite generous too!

    ReplyDelete
  118. Great recipe. I squeezed extra fresh lemon juice on at the end and added avocado. Yum!

    ReplyDelete
  119. I made this last night and it turned out excellent! Another great skinnytaste recipe. Thanks Gina!

    - Alicia

    ReplyDelete
  120. Yum, yum, yum, yum, yum. Thanks Gina for yet another delicious recipe.

    ReplyDelete
  121. If you freeze the leftovers, will it still be good. Have to travel and cleaning out the frig.

    - Mary Ellen

    ReplyDelete
  122. Had this for lunch yesterday. SOOO good. I did add some additional corn and used a full mango as the 1 cup of quinoa was not enough to make 6 servings. Still tasty though.

    ReplyDelete

If you really like a post please share, like on FB, Stumble and give it a THUMBS UP or Pin It on Pinterest!

Comments are welcome but please keep it positive and helpful. No hyperlinks, no spam, no ads, no keywords and no personal attacks.