Red Quinoa and Mango Salad with Lime Dressing

Red-Quinoa-and-Mango-Salad-with-Lime-Dressing

This Red Quinoa and Mango Salad with Lime Dressing is a nice combination of sweet, tangy and a little spicy with lots of healthy protein that makes a very satisfying meal.

What I like most about this recipe is it is very versatile and you could add, exclude or change any of the ingredients into your favorite combination of flavors.

The other thing I like about it, is that most of the ingredients (with the exception of the quinoa and black beans) aren’t cooked and are fresh and raw.

You could also made this an even more filling meal by adding it in a tortilla (gluten-free, if needed) and making a wrap with it.

 

 

Feel-Good-About-What-You-Eat

5 Fast Facts About Quinoa:

  • high in anti-oxidants
  • anti-inflammatory
  • high in magnesium (20.9% DV) and folate (19.5% DV)
  • gluten-free
  • complete protein containing 9 essential amino acids

5 Fast Facts About Mangos:

  • super high in vitamin A at 25% RDA
  • good source of copper at 12% RDA
  • excellent anti-oxidant
  • contains 46% RDA of vitamin C
  • contains 10% RDA of vitamin B6

5 Fast Facts About Avocados:

  • excellent source of vitamin E
  • contains 25 essential nutrients
  • contains 2 – 3 times the potassium as one banana
  • has anti-inflammatory properties
  • can help lower cholesterol levels

5 Fast Facts About Tomatoes:

  • contains lycopenes which are cancer fighting agents
  • high in beta-carotene
  • excellent anti-oxidant
  • high in vitamin A and K
  • high in chromium which helps control blood sugar levels

5 Fast Facts About Jalapenos:

  • excellent antioxidant
  • thermogenic food
  • anti-inflammatory agent
  • high in vitamins A and C
  • contains anti-bacterial properties

5 Fast Facts About Onions:

  • rich source of sulfur compounds
  • excellent for cardiovascular health
  • inhibits bone loss in women
  • reduced blood pressure
  • lowers blood cholesterol levels

5 Fast Facts About Cilantro:

  • contains powerful anti-oxidants
  • anti-inflammatory
  • helps to remove toxins and heavy metals
  • promotes healthy liver function
  • helps to control blood sugar

5 Fast Facts About Black Beans:

  • extremely high in fiber
  • loaded with anti-oxidants
  • contains insoluble fiber
  • high in iron at 20% RDA
  • regulates blood glucose absorption

5 Fast Facts About Extra-Virgin Olive Oil:

  • lowers blood cholesterol levels
  • rich in anti-oxidants
  • improves bone mineralization and calcification
  • excellent protection from heart attack and stroke
  • contains anti-inflammatory benefits

5 Fast Facts About Limes:

  • aids in digestion
  • fat burner
  • contains more vitamin C than a lemon
  • anti-oxidant and anti-biotic effects
  • extremely alkalizing to the body

 

Red-Quinoa-and Mango-Salad-with-Lime-Dressing

 

Red-Quinoa-and Mango-Salad-with-Lime-Dressing

 

Red-Quinoa-and Mango-Salad-with-Lime-Dressing

 

Red-Quinoa-and Mango-Salad-with-Lime-Dressing

 

Red-Quinoa-and Mango-Salad-with-Lime-Dressing

 

Red-Quinoa-and Mango-Salad-with-Lime-Dressing

 

Red-Quinoa-and-Mango-Salad-with-Lime-Dressing

 

Where to Buy:  If you have trouble finding any of the ingredients to make this recipe, you can order online from Amazon and have them delivered straight to your door…and you’ll be supporting The Healthy Family and Home website at the same time!

 

 

Tip #1:  You can use any variety of quinoa for this recipe, I just happened to have red quinoa so that’s why I used it.

Tip #2:  You can add or omit any of the veggies or ingredients to your liking.  I would have loved to added the avocados in the recipe, but was out so I didn’t have any to add, but it was still good without them.

Tip #3:  It’s best if you can dice the veggies in small pieces so their flavors don’t overpower each other.

Tip #4:   Important: Corn is one of the top GMO crops being produced today.  Please make sure the corn you use is organic to avoid GMO’s.  

 

Red Quinoa and Mango Salad with Lime Dressing (Vegan, Gluten-Free, Grain-Free, Dairy-Free)

www.thehealthyfamilyandhome.com The Healthy Family and Home

Ingredients

For the quinoa

  • 2 cups organic red quinoa (cooked)

For the vegetable mixture

  • 1 organic mango (diced)
  • 1 organic avocado (diced)
  • 1 organic tomato (diced)
  • 1 organic jalapeno (diced)
  • 1/2 Large organic onion (diced)
  • 1/2 - 1 cup organic cilantro (chopped)
  • 1 can organic black beans (15 ounce can, drained)
  • 1 can organic non-GMO corn (15 ounce can, drained)

For the lime dressing

  • 2 organic limes (freshly squeezed)
  • 2 tablespoons organic extra virgin olive oil
  • 1 teaspoon organic ground cumin
  • 1 teaspoon organic chili powder
  • pink himalayan salt (to taste)

Directions

Prepare thequinoa
Step 1 Prepare 2 cups of red quinoa according to your preferred method or package instructions.
Prepare the vegetable mixture
Step 2 Dice the mango, avocado, tomato, onion and jalapeno then chop the cilantro into small pieces.

Add the diced vegetables, corn and black beans in a large mixing bowl.
Prepare the lime dressing
Step 3 Add all the ingredients for the lime dressing together and whisk together.
Assembly
Step 4 Add the cooked quinoa and lime dressing to the large bowl with the vegetable mixture and stir together well until everything is combined well and the lime dressing has been evenly distributed.

Garnish with additional cilantro and/or a squeeze of lime juice (optional).

Enjoy!

Note

Recipe inspired by and slightly adapted from:  http://dishbydish.net/2013/07/10/mango-quinoa-salad-with-shrimp-guest-post-by-mj-and-hungryman/

 

Simple Meal Planning - Plan to Eat

 

 

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