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Mango Black Bean and Avocado Quinoa Salad

 
Mango Black Bean and Avocado Quinoa Salad
Image © Cooking Classy
 
One serving costs about $0

$0.00 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

spoonacular Score:3%

Spoonacular Score: 3%

 

Ingredients

Servings:
1 cup
1 cup dry quinoa
dry quinoa
14.5 oz
14.5 oz canned chicken broth
canned chicken broth
some
some salt
salt
3 Tbsps
3 Tbsps olive oil
olive oil
3 Tbsps
3 Tbsps fresh lime juice
fresh lime juice
2 tsps
2 tsps honey
honey
0.5 tsps
0.5 tsps ground cumin
ground cumin
0.25 tsps
0.25 tsps ground ginger
ground ginger
0.25 tsps
0.25 tsps cayenne pepper
cayenne pepper
1 can
1 can canned black beans
canned black beans
1
1  diced mango
diced mango
1
1  red bell pepper
red bell pepper
0.5 cups
0.5 cups green onions
green onions
0.33 cups
0.33 cups cilantro
cilantro
1
1  diced avocado
diced avocado
1 cup dry quinoa
1 cup
dry quinoa
14.5 oz canned chicken broth
14.5 oz
canned chicken broth
some salt
some
salt
3 Tbsps olive oil
3 Tbsps
olive oil
3 Tbsps fresh lime juice
3 Tbsps
fresh lime juice
2 tsps honey
2 tsps
honey
0.5 tsps ground cumin
0.5 tsps
ground cumin
0.25 tsps ground ginger
0.25 tsps
ground ginger
0.25 tsps cayenne pepper
0.25 tsps
cayenne pepper
1 can canned black beans
1 can
canned black beans
1  diced mango
1
diced mango
1  red bell pepper
1
red bell pepper
0.5 cups green onions
0.5 cups
green onions
0.33 cups cilantro
0.33 cups
cilantro
1  diced avocado
1
diced avocado

Equipment

sieve
sieve
mixing bowl
mixing bowl
sauce pan
sauce pan
whisk
whisk
sieve
sieve
mixing bowl
mixing bowl
sauce pan
sauce pan
whisk
whisk


Instructions

Read the detailed instructions on Cooking Classy

Price Breakdown

Cost per Serving: $1.44
Ingredient
1 cup dry quinoa
14 1/2 ounce canned chicken broth
3 Tbsps olive oil
3 Tbsps fresh lime juice
2 teaspoons honey
1/2 teaspoon ground cumin
1/4 teaspoon ground ginger
1/4 teaspoon cayenne pepper
1 can canned black beans
1 diced mango
1 red bell pepper
1/2 cup green onions
1/3 cup cilantro
1 diced avocado
Price
$1.52
$1.32
$0.50
$0.38
$0.17
$0.07
$0.05
$0.05
$0.76
$1.20
$0.60
$0.33
$0.18
$1.50
$8.62

Tips

Health Tips

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Quinoa is super healthy. Read more about its health benefits here.

  • Frozen (and potentially even canned) fruit and vegetables contain as much?if not more?vitamins than fresh versions that have been sitting around the supermarket too long. So don't hesitate to buy canned or frozen goods if your budget or the season doesn't allow for fresh!

  • Some bouillon/stock products contain gluten, some don't. If you are following a gluten-free diet, always read product labels carefully.

  • get more health tips

Price Tips

  • Avocados are one of the "clean fifteen", so you don't have to buy them organic if you don't want to spend the extra dough.

Cooking Tips

  • If you're buying an avocado to use for dinner tonight, make sure you choose a ripe one! Find an avocado that is soft enough to press your fingertips into. If it's too firm, it's not ripe. If it's almost smooshy, it's too ripe. The perfect avocado can be hard to find in stores, so you might have to buy your avocados in advance and ripen them at home. To speed up the ripening process, put the avocados in a paper bag with an apple or banana. It really works!

  • If you've never made quinoa before, be sure to rinse it well before you prepare it. The easiest way is to put it in a fine-mesh strainer and run water over it from the sink. Skipping this step could result in bitter, even soapy tasting quinoa because quinoa's natural coating tastes pretty bad. Quinoa sold in supermarkets is often pre-rinsed, but its better to be safe than sorry, right?

  • The average fresh lime contains 2 tablespoons of lime juice (just in case you are substituting bottled lime juice).

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • get more cooking tips

Green Tips

  • Bell peppers are unfortunately on the "dirty dozen" list compiled by the Environmental Working Group (EWG). You might want to buy them organic when you can.

  • Buying local honey from beekeepers in your area not only supports your community but helps those beekeepers protect bees! LocalHarvest can help you locate some tasty honey produced near you.

Disclaimer

Nutritional Information

Quickview
323 Calories
9g Protein
14g Total Fat
41g Carbs
0% Health Score
Limit These
Calories
323
16%

Fat
14g
22%

  Saturated Fat
1g
12%

Carbohydrates
41g
14%

  Sugar
7g
8%

Cholesterol
0.0mg
0%

Sodium
562mg
24%

Get Enough Of These
Protein
9g
20%

Vitamin C
49mg
60%

Manganese
0.91mg
46%

Fiber
10g
41%

Folate
150µg
38%

Vitamin K
33µg
32%

Magnesium
99mg
25%

Phosphorus
247mg
25%

Vitamin A
1155IU
23%

Copper
0.43mg
22%

Potassium
726mg
21%

Vitamin E
3mg
20%

Iron
3mg
19%

Vitamin B6
0.37mg
18%

Vitamin B1
0.25mg
17%

Vitamin B2
0.26mg
16%

Vitamin B3
2mg
11%

Zinc
1mg
11%

Vitamin B5
0.96mg
10%

Calcium
60mg
6%

Selenium
3µg
5%

covered percent of daily need

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