Quinoa Bowl with Black Beans, Mango & Avocado
Recipe by Charity Ferreira | Photo by Erin Kunkel
You can throw together this burrito bowl in about 20 minutes if you have cooked or canned black beans on hand. Quinoa is a smart substitute for brown rice. It’s a high-protein seed (not a grain!), and it’s packed with magnesium, folate, and omega-3’s. Top off your beans and grains with a sweet fruit-and-veggie salsa, and feel free to pile on some grilled salmon, shrimp, or chicken.
Peeling and dicing mango isn’t tricky once you get the hang of it. Slice the top and bottom from the mango, stand it on end, and trim the peel away in strips. Cut down, just grazing the flat pit, to remove the flesh on either side. Then dice the fruit.
1 cup (6 oz/185 g) quinoa (white, red, or a combination)
1 avocado, pitted, peeled, and diced
1 large mango, peeled, pitted, and diced (see note)
1 jalapeño chile, seeded and minced
½ cup (2½ oz/75 g) diced red bell pepper
1/3 cup (2 oz/60 g) minced red onion
¼ cup (1/3 oz/10 g) chopped fresh cilantro leaves
3 tablespoons fresh lime juice
1 tablespoon extra-virgin olive oil
2 cups (14 oz/440 g) cooked black beans, rinsed and drained if canned
½ teaspoon ground cumin
¼ teaspoon chile powder
Place the quinoa in a fine-mesh strainer and rinse it well under cold running water. In a small saucepan, bring 2 cups (16 fl oz/500 ml) water to a boil. Add the quinoa and reduce the heat to low. Cover and simmer until the grains are tender and the water is absorbed, about 15 minutes or according to package instructions. Remove from heat and let stand covered for 5 minutes. Fluff and separate the grains with a fork.
In a large bowl, combine the avocado, mango, jalapeño, bell pepper, onion, cilantro, lime juice, olive oil, and ¼ teaspoon salt. Turn to mix gently.
In a small saucepan over medium heat, warm the beans. Stir in the cumin and chile powder. Season to taste with salt.
Spoon the quinoa into bowls, top with beans and avocado-mango salsa, and serve warm.
Makes 4 servings
Nutrition Facts (per serving)
Protein 13 g
Total fat 11 g
Saturated fat 2 g
Carbs 57 g
Fiber 14 g
Sugar 11 g
Sodium 325 mg
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.