Pictured is quinoa, black bean and mango salad. This recipe appears in the cookbook "Vegan For Everybody." Photo by: Daniel J. van Ackere/America's Test Kitchen via AP
June 13, 2018 10:22:55 AM
Sure, quinoa is a complete protein and is known as a "superfood," so it's a great base for a hearty and healthful main dish salad. But we love it also for its intriguing and delicate texture and nutty flavor.
For a quinoa salad that showcased these great qualities, we started by toasting the quinoa to bring out its flavor before adding liquid to the pan and simmering the seeds until nearly tender.
We then spread the quinoa on a rimmed baking sheet so that the residual heat would finish cooking it gently as it cooled, giving us perfectly cooked, fluffy grains.
Black beans, mango, and bell pepper lent the salad bright flavor, color, and satisfying heft. A simple but intense dressing made with olive oil, lime juice, jalapeno, cumin, and cilantro gave this dish the acidity needed to keep its flavors fresh.
Finally, sliced scallions contributed bite, and a generous topping of avocado slices provided a creamy richness that balanced the bright dressing.
If you buy unwashed quinoa (or if you are unsure whether it's washed), be sure to rinse it before cooking to remove its bitter protective coating (called saponin). For a spicier dressing, add the jalapeno ribs and seeds.
QUINOA, BLACK BEAN AND MANGO SALAD WITH LIME DRESSING
Start to finish: 45 minutes
1 1/2 cups prewashed white quinoa
2 1/4 cups water
Salt and pepper
5 tablespoons lime juice (3 limes)
1/2 jalapeno chili, stemmed, seeded, and chopped
3/4 teaspoon ground cumin
1/2 cup extra-virgin olive oil
1/3 cup fresh cilantro leaves
1 red bell pepper, stemmed, seeded, and chopped
1 mango, peeled, pitted, and cut into 1/4-inch pieces
1 (15-ounce) can black beans, rinsed
2 scallions, sliced thin
1 avocado, halved, pitted, and sliced thin
Nutrition information per serving: 480 calories; 239 calories from fat; 27 g fat (4 g saturated; 0 g trans fats); 0 mg cholesterol; 239 mg sodium; 52 g carbohydrate; 11 g fiber; 10 g sugar; 11 g protein.