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Introduction
The Tropical Quinoa and Black Bean Fiesta Bowl is a delightful fusion of ancient grains and New World flavors. Quinoa, revered by the Incas as the 'mother of all grains,' provides a protein-rich base, while black beans, a staple in Latin American cuisine, add earthiness and depth. The addition of mango brings a touch of tropical indulgence, inspired by the vibrant street foods of Central America. This dish not only celebrates the diverse culinary traditions of the Americas but also embodies the modern trend of health-conscious eating. Perfect for warm summer days or as a colorful reminder of sunnier climes during colder months, this salad has become a favorite among health enthusiasts and flavor seekers alike.
Ingredients
• 1 cup quinoa, rinsed and drained
• 2 cups low-sodium vegetable broth
• 1 (15 oz) can black beans, drained and rinsed
• 1 large ripe mango, peeled and diced into 1/2-inch cubes
• 1 red bell pepper, seeded and diced
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh cilantro, chopped
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons fresh lime juice
• 1 teaspoon ground cumin
• 1/2 teaspoon chili powder
• 1/4 teaspoon sea salt
• 1/4 teaspoon freshly ground black pepper
• 1 small jalapeño pepper, seeded and minced (optional)
Step 1:
In a medium saucepan, combine the rinsed quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until quinoa is tender and liquid is absorbed.
Step 2:
While quinoa is cooking, prepare the vegetables. Dice the mango, red bell pepper, and red onion. Chop the cilantro and mince the jalapeño (if using).
Step 3:
In a large mixing bowl, whisk together olive oil, lime juice, cumin, chili powder, salt, and black pepper to make the dressing.
Step 4:
Once quinoa is cooked, fluff with a fork and let cool for 5 minutes.
Step 5:
Add the cooled quinoa, black beans, mango, red bell pepper, red onion, cilantro, and jalapeño (if using) to the bowl with the dressing. Gently toss to combine all ingredients.
Step 6:
Taste and adjust seasoning if needed. Serve immediately or chill for at least 30 minutes to allow flavors to meld.
Q: Can I make this salad ahead of time?
A: Yes, you can prepare this salad up to 24 hours in advance. The flavors will actually improve as it sits in the refrigerator.
Q: Is this recipe vegan?
A: Yes, as long as you use vegan-friendly vegetable broth, this recipe is vegan.
Q: Can I substitute the mango with another fruit?
A: Certainly! Peaches or pineapple would work well as alternatives to mango in this recipe.
• For a gluten-free option, ensure the quinoa is certified gluten-free.
• You can substitute brown rice for quinoa if preferred.
• If fresh mango is unavailable, use 1 cup of thawed frozen mango chunks.
• For a spicier version, leave some seeds in the jalapeño or add a pinch of cayenne pepper.
• This salad can be made ahead and refrigerated for up to 3 days.
• For added protein, consider adding grilled chicken or tofu.
• To make it vegan, ensure your vegetable broth is vegan-friendly.
Serve chilled or at room temperature. Garnish with extra cilantro leaves if desired.
Store leftovers in an airtight container in the refrigerator for up to 3 days.
Start cooking the quinoa first, then prepare the vegetables and dressing while it cooks to maximize efficiency.
- Make sure to rinse the quinoa thoroughly to remove any bitter coating.
- Allow the quinoa to cool slightly before mixing with other ingredients to prevent the vegetables from wilting.
- For best flavor, let the salad chill for at least 30 minutes before serving to allow the flavors to meld.
For a creamier version, add diced avocado just before serving. For a heartier meal, top with grilled shrimp or chicken.
Serve with a chilled white sangria or a crisp sauvignon blanc. For a non-alcoholic option, try a sparkling lime water.
Best in summer when mangoes are at their peak, but can be enjoyed year-round.
This recipe contains no common allergens. However, individuals with sensitivities should be aware that it contains quinoa and mango.
