May 4, 2018

Healthy Spring Recipe – Quinoa, Black Bean and Mango Salad

Springtime is the perfect season to eat light – and healthy! Try this crowd-pleasing, tasty dish at your next get-together:

Quinoa, Black Bean and Mango Salad

Ingredients

  • 1 cup cooked quinoa (can buy frozen)
  • 1 cup canned black beans, rinsed and drained
  • 1 sweet red bell pepper, finely chopped
  • ½ red onion, finely chopped
  • 1 mango, chopped
  • 2-3 Tbsp fresh cilantro, chopped
  • 1 jalapeño pepper, chopped
  • 2 Tbsp toasted pepitas (pumpkin seeds) (optional)

For dressing:

  • 2 tsp olive oil
  • 3 Tbsp lime juice 1/8 tsp ground cumin
  • ¼ tsp chili powder
  • ¼ tsp salt

Preparation

  • Whisk the ingredients for the dressing together
  • Mix all of the ingredients for the salad together
  • Pour the dressing over the mixture and stir to combine
  • Keep in fridge until time to serve

Nutritional information – per serving

  • 182 calories
  • 7 g fat
  • 0 mg cholesterol
  • 388 mg sodium
  • 5 g carbohydrates
  • 9 g dietary fiber
  • 3 g protein

Serves 4


Recipes reviewed by Mary Lindsey Jackson, RD, LDN, Clinical Nutritionist Educator for Mission Weight Management — missionweight.org or (828) 213-4100

Recipes courtesy National Heart, Lung and Blood Institute.


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