Salada de Quinoa com Manga

Salada de Quinoa com Manga is a vibrant and refreshing Brazilian dish that combines the nutty flavor of quinoa with the sweetness of ripe mango, creating a delightful vegetarian salad. This colorful dish is not only visually appealing but also packed with nutrients, making it a perfect light meal or side dish.

Ingredients

• Quinoa - 100 grams
• Mango - 1 medium, diced
• Cucumber - 1 small, diced
• Red bell pepper - 1/2, diced
• Red onion - 1/4, finely chopped
• Fresh cilantro - 2 tablespoons, chopped
• Lime juice - 2 tablespoons
• Olive oil - 1 tablespoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon

Steps

1. Rinse the quinoa under cold water and then cook it in a pot with 200 ml of water. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes until the quinoa is fluffy and the water is absorbed.
2. While the quinoa is cooking, prepare the vegetables. Dice the mango, cucumber, and red bell pepper, and finely chop the red onion and cilantro.
3. In a large bowl, combine the cooked quinoa, diced mango, cucumber, red bell pepper, red onion, and cilantro.
4. In a small bowl, whisk together the lime juice, olive oil, salt, and black pepper. Pour this dressing over the quinoa salad and mix gently to combine all ingredients evenly.
5. Serve the salad chilled or at room temperature, garnished with extra cilantro if desired.

Nutrition

• Calories: 320
• Protein: 8 g
• Carbs: 54 g
• Fiber: 7 g
• Sugar: 10 g
• Sodium: 200 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.2 L

Health Benefits

• High in protein and fiber, promoting satiety and digestive health.
• Rich in vitamins and antioxidants from fresh fruits and vegetables.

Tags