This colorful salad combines sweet mango, earthy quinoa and peppery arugula for a standout dish at potlucks and backyard barbecues. With black beans and avocado making it heartier, it works as a power lunch, super side or vegetarian main dish. The addition of toasted sweet and spicy pumpkin seeds adds textural crunch and furthers the plant-protein count. All the flavors pop with a drizzle of olive oil and lemon juice dressing.
Quinoa, Black Bean & Mango Picnic Salad
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 4
Calories 415 kcal
Ingredients
Salad
- 2 cups quinoa cooked
- 2 cups organic arugula
- 1 15 oz. can organic black beans drained
- 1/4 red onion diced
- 1 avocado cubed
- 1 mango cubed
Toasted Pumpkin Seeds
- 1 cup raw pumpkin seeds
- 1/2 Tbsp. Bragg Olive Oil
- 1 Tbsp. Pri Manuka Honey
- 3/4 tsp. chili powder
- 1/4 tsp. ground cumin
- 1/4 tsp. paprika
- 1/4 tsp. Redmond Fine Salt
Dressing
- 2 Tbsp. Bragg Olive Oil
- Sea salt to taste
- Juice of 1/2 lemon
Instructions
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Preheat oven to 300 degrees F. Line sheet pan with foil or parchment paper.
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In bowl, combine all ingredients for pumpkin seeds; mix thoroughly.
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On sheet pan, spread pumpkin seeds in single layer. Bake 20 minutes, stirring halfway through. (Note: Seeds should be golden and crunchy.)
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In serving bowl, toss together salad ingredients and pumpkin seeds until well combined.
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Dress with olive oil, lemon juice and salt.
Recipe Notes
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Nutrition Facts
Quinoa, Black Bean & Mango Picnic Salad
Amount Per Serving
Calories 415
Calories from Fat 243
% Daily Value*
Fat 27g42%
Saturated Fat 4g20%
Trans Fat 1g
Polyunsaturated Fat 6g
Monounsaturated Fat 15g
Sodium 151mg6%
Potassium 699mg20%
Carbohydrates 38g13%
Fiber 9g36%
Sugar 12g13%
Protein 11g22%
Vitamin A 1308IU26%
Vitamin C 26mg32%
Calcium 59mg6%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.