Description
A bright, zesty, and refreshing tropical salad combining fluffy quinoa, sweet mango, creamy avocado, and a sharp lime vinaigrette. It is a versatile, healthy dish perfect for summer.
Ingredients
Scale
- 1 cup dry quinoa (white or tri-color)
- 2 cups water or vegetable broth
- 2 medium ripe mangoes (Ataulvo or Alphonso preferred)
- 1 large ripe avocado
- 1/2 medium red onion, thinly sliced
- 1/2 cup fresh cilantro, chopped
- Juice of 3–4 limes (approx. 1/2 cup)
- 3 tablespoons extra virgin olive oil
- 1 tablespoon honey or agave nectar
- Sea salt and black pepper to taste
- Pinch of red chili flakes (optional)
Instructions
- Rinse 1 cup of dry quinoa thoroughly in a fine-mesh strainer under cold water for about 30 seconds to remove the bitter saponin coating.
- Combine the rinsed quinoa and 2 cups of water or broth in a saucepan. Bring to a boil over high heat, then reduce heat to low, cover tightly, and simmer for 15 minutes without lifting the lid.
- Remove from heat and let it sit covered for another 5 minutes to allow the grains to absorb remaining liquid.
- Fluff the quinoa with a fork and spread it on a baking sheet or plate to cool to room temperature (approx. 20 minutes).
- While the quinoa cools, whisk together 3 tablespoons olive oil, lime juice, honey, salt, and chili flakes in a small bowl until emulsified.
- Dice the mangoes and avocado into 1/2-inch cubes. Thinly slice the red onion and chop the cilantro.
- In a large mixing bowl, pour the dressing over the cooled quinoa and toss gently to coat.
- Add the mango, avocado, red onion, and cilantro to the bowl. Gently fold everything together, being careful not to mash the avocado.
- Taste and adjust seasoning with more salt or lime if needed.
- Cover and refrigerate for at least 30 minutes to allow flavors to meld before serving.
Notes
[‘Rinsing the quinoa is critical to remove bitterness.’, ‘Soak sliced red onion in cold water for 10 minutes to mellow the flavor if desired.’, ‘Add avocado just before serving or toss with extra lime juice to prevent browning.’, ‘The salad tastes better after chilling as the quinoa absorbs the dressing.’, ‘Do not microwave the salad as it will make the avocado mushy.’]
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Category: Salad
- Cuisine: Tropical
Nutrition
- Serving Size: 1 bowl
- Calories: 320
- Sugar: 18
- Sodium: 150
- Fat: 14
- Saturated Fat: 2
- Carbohydrates: 45
- Fiber: 8
- Protein: 7
Keywords: quinoa salad, mango salad, summer recipe, healthy lunch, gluten-free, vegan, tropical flavors, lime vinaigrette, avocado salad