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You are here: Home / Family Food Ideas And Recipes / Southwestern Quinoa Mango Black Bean Salad

Southwestern Quinoa Mango Black Bean Salad

August 27, 2013 by Scarlet

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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

Quinoa Mango Black Bean Salad

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
Vegan Southwestern Black Bean Quinoa

How to Make Vegan Southwestern Black Bean Quinoa and Mango Medley 

Simple and easy to prepare!

  1. Mix together the beans, quinoa, corn, pepper, mango, onion, cilantro, and jalapeño in a mixing bowl.
  2. 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

Print this recipe
August 27, 2013
by Scarlet Paolicchi
Cuisine Vegan
Category Family Food Ideas And Recipes
Crunchy, zesty salad with plenty of veggies and protein.
Persons
6
Serving Size
1 bowl
Prep Time
10 minutes
Total Time
10 minutes
Rate this recipe
|
6 ratings
Vegan Southwestern Black Bean Quinoa

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

  1. Mix together the beans, quinoa, corn, pepper, mango, onion, cilantro, and jalapeño in a mixing bowl.
  2. 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

Tags

vegan recipes
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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

Related Posts:

Vegan Green Onion Grits

Black Bean Vegan Burgers

Sweet Potato Quinoa Vegan Taco Recipe

483 shares
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Filed Under: Family Food Ideas And Recipes Tagged With: vegan recipes

Reader Interactions

Comments

  1. Heather says

    August 28, 2013 at 4:04 pm

    Looks amazing!!

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Thanks for reading Family Focus Blog, which has been named a top family blog for parenting resources. It was created in 2010 by Nashville mom blogger, Scarlet Paolicchi. She shares tips for better family life, parenting, family fun activities, eco-friendly lifestyle, family food ideas, family travel, and home decor. Family Focus Blog has been named #3 in Cision PR’s 50 U.S. Top Mom Blog list. Scarlet Paolicchi is the author of four books.

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