Quinoa with Black Bean and Mango Salsa

So sweet, tangy and delicious, you'll forget it's good for you!
The vibrant colors of this salad—orange, red, black and green—signal that it's loaded with phytochemicals, vitamins and minerals. And since it features both quinoa—a “complete” protein with all the essential amino acids—and black beans, it's a vegetarian protein powerhouse.

NutritionPer serving: 422 calories; 9 g fat (1 g sat, 2 g mono); 0 mg cholesterol; 74 g carbohydrates; 0 g added sugars; 15 g protein; 19 g fiber; 258 mg sodium; 642 mg potassium.

Nutrition Bonus: Vitamin C (210% daily value), Vitamin A (50% dv), Magnesium (22% dv), Vitamin E (20% dv).

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Eating Well

TIME  30 MINUTES    SERVES 6

Ingredients


1 cup quinoa, (see Note)


2 cups water


1/4 cup orange juice


1/4 cup chopped fresh cilantro (don't like cilantro? use parsley instead)


2 tablespoons rice vinegar or white wine vinegar


1 tablespoon toasted sesame oil


1 teaspoon minced fresh ginger ( excellent for digestive health and immunity)


1/8 teaspoon salt


Pinch of cayenne pepper


1 small mango, diced (see Tip)


1 small red bell pepper, diced


1 cup dry black beans


3 scallions, thinly sliced (the bottom third of green onions)










Preparation


1. Boil quinoa in 2 cups water for 12 minutes. Remove from heat, let stand covered for 15 minutes.  Some quinoa comes pre-rinsed, if not make sure to rinse well in a seive to remove naturally occuring bitter saponins, a "soapy" coating on quinoa.
2.Meanwhile, whisk orange juice, cilantro, vinegar, oil, ginger, salt and cayenne in a medium bowl. Add mango, bell pepper, beans and scallions; toss to coat.


3.When the quinoa is finished cooking, add to the mango mixture and toss to combine.




Tip:  I use dry beans instead of canned (cheaper, less sodium) and I usually make twice as much and reserve half so we can have burritos or tostados the following day!


Note: Quinoa, a delicately flavored grain, was a staple in the ancient Incas' diet. Toasting it before cooking enhances its flavor, and rinsing removes any residue of saponin, quinoa's natural, bitter protective covering.

This post is linked to Make it with....... Monday's featured ingredient, Quinoa.

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Cuban Black Bean Burrito Bowls with Cilantro Lime Rice and Mango Salsa #sponsored

Fast food without the drive through, greasy napkins or imminent guilt.

“By posting this recipe I am entering a recipe contest sponsored by USA Rice Federation and am eligible to win  prizes associated with the contest. I was not compensated for my time.”

Here I am, sitting in my car at 4:37 pm on a Tuesday after being at work since 6:28 am wondering  which take out joint I'm going to hit up  what I'm going to make for dinner. I have my hospital acquired scrubs on, I desperately need a shower (we won't elaborate) and my feet hurt like nobody's business. I quickly go over the options in my head. Seeing as that I haven't eaten a decent meal since 9:45 am (does cafeteria scrambled 'eggs' and salsa count as decent?)  I'm in serious need of a damn good dinner with negative zero fuss.



Enter the Burrito Bowl   (I say that with echoing boom mike sound effects in my head.....)  I mentioned I was tired. Disclaimer.

The wonderful thing about rice is that


a)   It's so versatile

b)   It's super simple to prepare

and

c) It's a healthy option when the right kind is chosen

{Think sustainable, safe, locally-grown and GMO-free food, U.S.- Grown Rice.}

"The health benefits of rice include its ability to provide fast and instant energy, regulate and improve bowel movements, stabilize blood sugar levels, and slow down the aging process, while also providing an essential source of vitamin B1 to the human body. Other benefits include its ability to boost skin health, increase the metabolism, aid in digestion, reduce high blood pressure, help weight loss efforts, improve the immune system and provide protection against dysentery, cancer, and heart disease."   ~  Organic Facts 

Fast forward 20 minutes later and I'm standing in my kitchen watching a pot of water boil. Entertainment at it's finest. I open up a can of black beans, chop up some red bell peppers, a couple of ripe mango's an onion, some cilantro and juice a couple of limes and  before  the rice has finished cooking we are at the dinner table smelling the aromas of a satisfying meal about to happen.
 (Now I'm picturing myself in a flowing cape and purple tights standing tall and proud atop a sky scraper hands on hips with satisfying accomplishment  ........on second hand, scratch the tights, nobody needs to see that.)

Did you know that when you eat rice with beans it becomes a 'complete protein'? Pretty cool huh?

1. A complete protein (or whole protein) is a source of protein that contains an adequate proportion of all nine of the essential amino acids necessary for the dietary needs of humans or other animals.

TIME        30 MINUTES            SERVES       6

YOU WILL NEED


3 cups cooked U.S. grown long grain white rice

2 cans black beans (negro frijoles) undrained

1 red bell pepper, seeded and diced

1 yellow onion, diced

1/2 tablespoon oil

3 juicy limes

1- 2 teaspoons cumin (taste preference, start w 1)

1 teaspoon garlic powder

1/2 teaspoon cayenne powder (optional)

1/2 teaspoon salt




2-3 mango's, skins removed and diced

1 large handful cilantro, stems removed, leaves chopped

1/2 cup red onion, diced

1 teaspoon white wine vinegar (or rice or champagne vinegar)





Cook rice according to package directions. Do not remove lid until done. In a medium size sauce pot over medium high heat add oil, let heat up for a minute or so. Add chopped yellow onion, toss to coat and let sit for 2-3 minutes. Toss with a spoon and let sit a minute or so more to brown (no need to keep stirring, letting them sit adds flavor).  Add the diced red bell pepper and toss to coat. Cook 2-3 more minutes.


Add beans, cumin, garlic powder, cayenne and salt to onion mixture, reduce heat to low and simmer for 8-10 minutes until warmed through.


Meanwhile, in a small bowl combine diced mango, red onion, lime juice and vinegar. Toss to coat. (actually, the longer this sits to marinate the better, do a few hours in advanced if possible)



Remove the rice from the pot when done and toss in a large bowl toss with the chopped cilantro and lime juice. Serve the bean mixture over the rice piping hot. Add some of the mango salsa on top.

Other great rice dishes

An InLinkz Link-up

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