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Strawberry-Mango Quinoa Salad

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
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
 
One serving costs about $1.83

$1.83 per serving

41 people like this recipe

41 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 vegetarian,gluten-free,healthy,gluten free,lacto ovo vegetarian salad
spoonacular Score:97%

Spoonacular Score: 97%

 

Strawberry-Mango Quinoa Salad might be just the side dish you are searching for. One serving contains 334 calories, 7g of protein, and 17g of fat. For $1.46 per serving, this recipe covers 15% of your daily requirements of vitamins and minerals. 41 person have tried and liked this recipe. A mixture of cucumber, mint, lime juice, and a handful of other ingredients are all it takes to make this recipe so tasty. It is a good option if you're following a gluten free and vegetarian diet. From preparation to the plate, this recipe takes roughly 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 92%. This score is spectacular. Try Strawberry & Mango Chopped Spinach Quinoa Salad with Sesame-Lime Vinaigrette, Strawberry Goat Cheese Quinoa Salad with Strawberry Balsamic Dressing, and Red Quinoan and Mango Salad for similar recipes.

Ingredients

Servings:
0.75 cups
0.75 cups cucumber
cucumber
2 Tbsps
2 Tbsps fresh mint
fresh mint
1 Tbsp
1 Tbsp honey
honey
30 Tbsps
30 Tbsps lime juice
lime juice
1 tsp
1 tsp lime zest
lime zest
82.5
82.5  mango
mango
0.25 cups
0.25 cups olive oil
olive oil
some
some bell pepper
bell pepper
1 cup
1 cup quinoa
quinoa
some
some salt
salt
1 Tbsp
1 Tbsp canned plain sour cream
canned plain sour cream
1.5 cups
1.5 cups strawberries
strawberries
1.5 cups
1.5 cups water
water
0.75 cups cucumber
0.75 cups
cucumber
2 Tbsps fresh mint
2 Tbsps
fresh mint
1 Tbsp honey
1 Tbsp
honey
30 Tbsps lime juice
30 Tbsps
lime juice
1 tsp lime zest
1 tsp
lime zest
82.5  mango
82.5
mango
0.25 cups olive oil
0.25 cups
olive oil
some bell pepper
some
bell pepper
1 cup quinoa
1 cup
quinoa
some salt
some
salt
1 Tbsp canned plain sour cream
1 Tbsp
canned plain sour cream
1.5 cups strawberries
1.5 cups
strawberries
1.5 cups water
1.5 cups
water

Equipment

baking sheet
baking sheet
sauce pan
sauce pan
whisk
whisk
bowl
bowl
baking sheet
baking sheet
sauce pan
sauce pan
whisk
whisk
bowl
bowl


Instructions

  1. Prepare the quinoa: In a medium saucepan combine the quinoa, water and 1/4 t. salt. Bring to a boil, reduce heat to low, cover and simmer until the liquid is just absorbed, about 15 minutes. Spread the cooked quinoa out on a baking sheet to cool for about 20 minutes.
  2. In a large bowl whisk together lime juice, zest, honey, sour cream and olive oil. Add the cooled quinoa, strawberries, mango, cucumber and mint. Toss well to combine and season with salt & pepper. Serve immediately.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.83
Ingredient
¾ cups cucumber
2 tablespoons fresh mint
1 tablespoon honey
2 tablespoons lime juice
½ teaspoons lime zest
½ mango
¼ cups olive oil
some bell pepper
1 cup quinoa
1 tablespoon canned plain sour cream
1.5 cups strawberries
Price
$0.24
$0.23
$0.26
$0.25
$0.08
$0.60
$0.64
$1.50
$1.52
$0.08
$1.93
$7.33

Tips

Health Tips

  • 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!

  • 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.

  • Since most of its calories come from fat, sour cream has a bad reputation for being an unhealthy food. However, fat is an important part of the diet and studies suggest people who eat full fat dairy are thinner than those who reach for reduced fat products. That said, fat has more calories per gram than carbohydrates or protein, so if you are counting calories to lose weight, you might want to try substituting greek yogurt for some of the sour cream in recipes that call for a lot of it.

  • 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.

  • get more health tips

Price Tips

  • Fresh herbs can be expensive, so don't let them go to waste. If you have any leftovers, you might be able to freeze them. The Kitchn recommends freezing hardy herbs like rosemary and thyme in olive oil, while Better Homes and Gardens suggests using freezer bags to freeze basil, chives, mint, and more.

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

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?

  • Fresh herbs should be added toward the end of the cooking process — even at the very last minute?especially delicate herbs like cilantro, basil, and dill. Hardier herbs like bay leaves, rosemary, and thyme can be added earlier.

  • An average lime yields about 1.5 to 2 teaspoons of lime zest. If you're making key lime pie or something and end up with more zest than you need, freeze it!

  • 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

  • Since pesticide residue is most likely to be stored in the skin/rind, it might be advisable to buy organic limes if you're using them for zest.

  • Eating produce that isn't in season means you're eating fruits and vegetables that have traveled quite awhile to get to you. They lose much of their nutrition during transport, and the long distances are not doing the planet any good either. If you want strawberries in winter, buy them frozen! Also, strawberries are one of the worst offenders when it comes to pesticide residues found on produce, so buy 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
356 Calories
7g Protein
17g Total Fat
44g Carbs
65% Health Score
Limit These
Calories
356
18%

Fat
17g
26%

  Saturated Fat
2g
16%

Carbohydrates
44g
15%

  Sugar
13g
15%

Cholesterol
1mg
1%

Sodium
208mg
9%

Get Enough Of These
Protein
7g
15%

Vitamin C
138mg
168%

Manganese
1mg
61%

Vitamin A
2714IU
54%

Folate
141µg
35%

Vitamin E
4mg
30%

Magnesium
108mg
27%

Fiber
6g
25%

Vitamin B6
0.5mg
25%

Phosphorus
241mg
24%

Copper
0.36mg
18%

Potassium
578mg
17%

Iron
2mg
16%

Vitamin B1
0.22mg
15%

Vitamin K
15µg
15%

Vitamin B2
0.24mg
14%

Zinc
1mg
11%

Vitamin B3
1mg
9%

Vitamin B5
0.76mg
8%

Selenium
4µg
6%

Calcium
53mg
5%

covered percent of daily need

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