Healthy Quinoa Salad
User Reviews
4.9
Healthy Quinoa Salad
Description
The quinoa is rinsed and boiled until just tender, then drained and fluffed before being cooled. It is combined with rinsed canned black beans and garbanzo beans, chopped red bell pepper, sweet mango pieces, diced red onion, creamy avocado, and chopped cilantro and mint. The variety of ingredients provides a range of textures from creamy to crisp and juicy.
The dressing is a blend of vegetable oil, fresh lime juice, champagne vinegar, sugar, chili powder, and kosher salt, offering a tart and gently spiced complement to the salad components. The chili powder adds subtle heat balanced by lime's brightness and the mild sweetness of sugar.
After tossing the salad with dressing, it benefits from resting at least 20 minutes to allow flavors to meld. This salad is suitable as a light lunch, side dish, or healthy addition to a meal, providing fresh, nutrient-rich ingredients and a pleasing color contrast.
Variations include using different beans, substituting cumin or allspice for chili powder, and preparing the quinoa and dressing ahead of time for convenience.
Ingredients
For the Dressing
- ½ cup vegetable oil or canola oil
- ⅓ cup lime fresh juice from about 4 limes
- 2 tablespoons champagne vinegar
- 1 tablespoon sugar
- 1 ½ teaspoons chili powder
- ½ teaspoon kosher salt
- 1 jalapeño , seeded and minced
For the Quinoa Salad
- 1 ½ cups quinoa or red quinoa
- 3 cups water
- 1 ounce can black beans
- 1 ounce can garbanzo beans
- 1 red bell pepper , stemmed, seeded, and chopped into ¼-inch pieces
- 1 Mango , peeled, pitted, and cut into ¼-inch pieces
- ½ small red onion , peeled, and cut into ¼" pieces
- 1 avocado , peeled, pitted, and cut into ½-inch pieces
- ¼ cup cilantro chopped
- ¼ cup mint chopped
Instructions
- Rinse the quinoa in a fine mesh strainer under cold water first. Rinse the quinoa in a fine mesh strainer under cold water. Add the water to the pan with the quinoa and kosher salt. Boil the quinoa like pasta, until al dente and the centers become transparent, stirring occasionally, about 8 to 12 minutes. Drain, fluff with a fork, and return the quinoa to the pot, cover with a kitchen towel and a lid and let sit for 5-10 minutes. Spread the quinoa on a rimmed baking sheet and let cool. Transfer to a large bowl.
- Pour the can of black beans into a strainer and rinse well with water. Drain and add to the quinoa bowl. Repeat with the garbanzo beans. Add the bell pepper, mango, red onion, avocado, and herbs.
- To make the dressing, whisk the oil, lime juice, vinegar, sugar, chili powder and kosher salt in a small bowl. Taste for seasoning and adjust if needed to taste. The dressing should taste pretty bold, but balanced.
- Pour the dressing over the salad and toss gently to mix. Allow the flavors to meld for about 20 minutes up to overnight. Best within the first day, but can be refrigerated for up to 4 days.
Notes
- Quinoa can be cooked up to 3 days ahead and kept refrigerated before assembling the salad.
- The dressing can also be made ahead of time to save preparation steps.
- Chili powder in the dressing may be substituted with cumin or allspice for a different flavor profile.
- For alternative beans, cannellini or Great Northern beans can replace garbanzo beans if desired.
- Allow the salad to rest at least 20 minutes after tossing to let flavors blend, up to overnight.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 316 kcal
% Daily Value*
| Calories | 316kcal | 16% |
| Carbohydrates | 31g | 10% |
| Protein | 6g | 12% |
| Fat | 20g | 31% |
| Saturated Fat | 2g | 10% |
| Sodium | 162mg | 7% |
| Potassium | 413mg | 9% |
| Fiber | 5g | 20% |
| Sugar | 6g | 12% |
| Vitamin A | 1006IU | 20% |
| Vitamin C | 37mg | 41% |
| Calcium | 30mg | 3% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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