Mango Quinoa Salad
This summer quinoa salad is not just about flavor—it’s a nutrient-packed powerhouse. Quinoa provides protein and fiber, helping you feel full longer, while the mango adds a burst of natural sweetness and vitamin C.
Equipment
- Medium saucepan
- Mixing Bowl
- Cutting board
- Chef’s knife
- Measuring cups and spoons
- Small whisk or fork
- Serving bowl or platter
Ingredients
For the Salad:
- 1 cup quinoa rinsed
- 2 cups water
- 1 large mango peeled and diced
- 1 red bell pepper diced
- 1/2 cucumber diced
- 1/4 cup red onion finely chopped
- 1/4 cup fresh cilantro or parsley chopped
- 1/4 cup toasted almonds or cashews optional
For the Dressing:
- 3 tablespoons olive oil
- 2 tablespoons fresh lime juice
- 1 teaspoon honey or maple syrup
- Salt and pepper to taste
Instructions
Cook the Quinoa
- Rinse 1 cup of quinoa under cold water using a fine-mesh sieve. This removes any bitterness.
- In a medium saucepan, combine the rinsed quinoa with 2 cups of water.
- Bring to a boil over medium-high heat, then reduce to a simmer and cover.
- Cook for 15 minutes or until the water is absorbed and the quinoa is fluffy.
- Remove from heat and let it sit, covered, for 5 minutes, then fluff with a fork.
- Pro Tip: Fluffing the quinoa gently prevents it from getting mushy and keeps it light for the salad.
Prepare the Fresh Ingredients
- Peel and dice the mango into small, bite-sized cubes.
- Dice the red bell pepper and cucumber into similar-sized pieces so everything mixes evenly.
- Finely chop the red onion and fresh herbs (cilantro or parsley).
- Pro Tip: Dice everything uniformly—it makes every bite balanced and pretty!
Make the Dressing
- In a small bowl, whisk together 3 tablespoons olive oil, 2 tablespoons fresh lime juice, 1 teaspoon honey (or maple syrup), salt, and pepper.
- Whisk until fully combined and smooth.
- Pro Tip: Whisk continuously to emulsify the dressing—it helps coat the salad evenly.
Combine the Salad
- In a large mixing bowl, add the cooked quinoa, mango, bell pepper, cucumber, red onion, and fresh herbs.
- Pour the dressing over the salad.
- Gently toss everything together until evenly coated.
- If using, sprinkle the toasted nuts on top last for crunch.
- Pro Tip: Toss gently to avoid breaking the mango or mashing the quinoa.
Chill or Serve Immediately
- You can serve this salad right away, or refrigerate it for 30 minutes to let the flavors meld.
- Taste and adjust seasoning with extra salt, pepper, or lime juice before serving.
- Pro Tip: This salad tastes even better the next day once the flavors have had time to mingle—perfect for meal prep!
Notes
Nutritional Value (per serving, approximate):
- Calories: 220–250 kcal
- Protein: 6–7 g
- Carbohydrates: 38–40 g
- Fiber: 5–6 g
- Sugars: 10–12 g
- Fat: 7–8 g
- Vitamin C: 60–70% of daily value
- Iron: 10–12% of daily value