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Mango Black Bean and Avocado Quinoa Salad

 
Mango Black Bean and Avocado Quinoa Salad
Image © Cooking Classy
This recipe is vegetarian.vegetarian
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $1.44

$1.44 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

spoonacular Score:83%

Spoonacular Score: 83%

 

You can never have too many side dish recipes, so give Mango Black Bean and Avocado Quinoa Salad a try. This recipe makes 6 servings with 323 calories, 10g of protein, and 14g of fat each. For $1.44 per serving, this recipe covers 19% of your daily requirements of vitamins and minerals. 1 person were impressed by this recipe. It is a good option if you're following a gluten free, dairy free, and vegetarian diet. A mixture of chicken broth, beans, lime juice, and a handful of other ingredients are all it takes to make this recipe so scrumptious. From preparation to the plate, this recipe takes around 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 4%. This score is improvable. Try Mango Avocado Black Bean Quinoa Salad, Quinoa Citrus Mango Avocado Black Bean Salad, and Black Quinoa Salad with Mango, Avocado, & Tomatoes for similar recipes.

Salad works really well with Chardonnay, Gruener Veltliner, and Sauvignon Blanc. Sauvignon Blanc and Gruner Veltliner both have herby notes that complement salads with enough acid to match tart vinaigrettes, while a Chardonnay can be a good pick for creamy salad dressings. One wine you could try is District 7 Estate Chardonnay. It has 5 out of 5 stars and a bottle costs about 18 dollars.

District 7 Estate Chardonnay

Our 2012 vintage has aromas of tropical fruit and butterscotch that lead into a lively blend of pear, pineapple and citrus flavors

» Get this wine on Amazon.com

Ingredients

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

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

Tips

Health Tips

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

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

  • Many people proclaim the health benefits of honey, saying it possesses antibacterial, antiviral, anti-inflammatory, and antioxidant properties. Although the extent of its health benefits in humans remains unclear, studies have indeed confirmed that honey can help with cold symptoms and even heal wounds and prevent infections. If you're looking to reap the potential health benefits, dark raw honey is likely the best option.

  • 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!

  • 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'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?

  • 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.

  • 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!

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

  • 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
46% 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
723mg
31%

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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