This delicious vegan southwestern black bean quinoa meal has been shared with us today by the author of The Plant-Powered Diet (The Experiment, 2012), Sharon Palmer, RD©. Not only does this meal have tons of great flavors, it is also designed to be healthy. The jewel-like black beans gleam in this crunchy, zesty salad, which is packed with disease-fighting anthocyanins, vitamin C, fiber, and lutein. Serve with corn tortillas and vegetable soup for an easy, refreshing meal. And don’t forget to pack up the leftovers for lunch the next day.
Vegan Quinoa Mango Black Bean Salad
Makes 6 servings
Vegan Southwestern Black Bean Quinoa and Mango Medley Ingredients:
- One 15-ounce can black beans, no salt added, rinsed and drained
- 1 cup cooked quinoa (according to package directions)
- 1 cup 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 (or 2 teaspoons dried)
- 1 small jalapeño pepper, seeded and finely diced
- Juice from 1 medium lemon
- 1 ½ tablespoon extra virgin olive oil
- 2 garlic cloves, minced
- 1/2 teaspoon ground cumin
- 1/2 teaspoon chili powder
- 1/4 teaspoon ground turmeric
How to Make Vegan Southwestern Black Bean Quinoa and Mango Medley
Simple and easy to prepare!
- Mix together the beans, quinoa, corn, 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 quinoa mixture and toss to coat evenly. Refrigerate until serving time.
Nutrition Information Per serving (about 1 cup): Calories: 164, Carbohydrate: 27 g, Fiber: 7 g, Protein: 6 g, Total fat: 4 g, Saturated fat: 1 g, Sodium: 93 mg.
Star nutrients: Vitamin A (29% DV), vitamin C (61% DV), folate (18% DV), iron (11% DV)
Printable Recipe For Quinoa Mango Black Bean Salad
Southwestern Quinoa Mango Black Bean Salad
Ingredients
- One 15-ounce can black beans, no salt added, rinsed and drained
- 1 cup cooked quinoa (according to package directions)
- 1 cup 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 (or 2 teaspoons dried)
- 1 small jalapeño pepper, seeded and finely diced
- Juice from 1 medium lemon
- 1 ½ tablespoon extra virgin olive oil
- 2 garlic cloves, minced
- 1/2 teaspoon ground cumin
- 1/2 teaspoon chili powder
- 1/4 teaspoon ground turmeric
Instructions
- Mix together the beans, quinoa, corn, 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 quinoa mixture and toss to coat evenly. Refrigerate until serving time.
Nutrition Facts
Southwestern Quinoa Mango Black Bean Salad
Serves: 6
|
Amount Per Serving: 1 bowl
|
||
|---|---|---|
| Calories | 181.06 kcal | |
| % Daily Value* | ||
| Total Fat 4.62 g | 6.2% | |
| Saturated Fat 0.67 g | 0% | |
| Trans Fat 0.0 g | ||
| Cholesterol 0.0 mg | 0% | |
| Sodium 109.55 mg | 4.5% | |
| Total Carbohydrate 30.14 g | 10% | |
| Dietary Fiber 7.55 g | 28% | |
| Sugars 5.91 g | ||
| Protein 7.02 g | ||
| Vitamin A 5.05 % | Vitamin C 41.67 % | |
| Calcium 4.44 % | Iron 13.1 % | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Family Focus Blog
The vegan southwestern black bean quinoa is very easy to prepare and the Mango Medley makes a tasty addition that contrasts flavors nicely and gives it a bright, fresh finish. Thanks so much to Sharon Palmer, RD for sharing this recipe with us from her book, The Plant-Powered Diet. You can also connect with Sharon on Twitter @SharonPalmerRD
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Black Bean Vegan Burgers
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Heather says
Looks amazing!!