Tropical Mango Avocado Quinoa

Bring a burst of tropical sunshine to your table with this vibrant Mango Avocado Quinoa Salad. This refreshing dish combines the sweetness of juicy mango with creamy avocado and protein-rich quinoa, all tied together by a zesty lime dressing. It is the perfect choice for a light summer meal or a nutrient-packed healthy lunch.

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The beauty of this salad lies in its balance of textures and flavors. The nutty quinoa serves as a perfect base for the crunch of red bell peppers and the aromatic freshness of cilantro, while the lime juice and cumin create an earthy, tangy finish.

Ingredients

• Grains: 1 cup quinoa (rinsed), 2 cups water.
• Fruits & Vegetables: 1 large ripe mango (peeled and diced), 1 ripe avocado (diced), 1 cup cherry tomatoes (halved), 1/2 small red onion (finely chopped), 1/2 red bell pepper (diced), 1/4 cup fresh cilantro (chopped).
• Lime Dressing: 3 tablespoons fresh lime juice, 2 tablespoons olive oil, 1 teaspoon maple syrup or honey, 1/2 teaspoon ground cumin, salt and freshly ground black pepper to taste.

Instructions

Cook the quinoa

In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed quinoa, reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork and allow to cool.

Prepare the dressing

In a small bowl, whisk together lime juice, olive oil, maple syrup (or honey), cumin, salt, and pepper. Set aside.

Combine the salad

In a large bowl, add the cooled quinoa, mango, avocado, cherry tomatoes, red onion, bell pepper, and cilantro.

Dress and toss

Pour the lime dressing over the salad and gently toss to combine, being careful not to mash the avocado.

Serve

Taste and adjust seasoning if needed. Serve immediately or refrigerate for up to 2 hours to allow flavors to meld.

Zusatztipps für die Zubereitung

Using a medium saucepan with a tight-fitting lid is essential for perfectly fluffy quinoa. Ensure the grains are fully cooled before mixing to keep the vegetables crisp and the avocado firm. A chef's knife and a sturdy cutting board will make dicing the mango and avocado much easier.

Varianten und Anpassungen

You can easily customize this salad by substituting pineapple or papaya for the mango if desired. For those who enjoy a bit of heat, try adding a finely diced jalapeño to the mixture. If you are following a strict vegan diet, be sure to use maple syrup instead of honey in the dressing.

Serviervorschläge

This versatile salad works beautifully as a standalone main course or as a refreshing side dish. For a more substantial meal, it pairs exceptionally well with grilled chicken or fish. To maintain the best texture, serve it immediately or within two hours of preparation.

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At approximately 310 calories per serving, this nutrient-dense salad provides 7g of protein and 13g of healthy fats, making it a wholesome and delicious addition to your recipe rotation. Enjoy the taste of the tropics in every bite!

Recipe FAQ

→ How do I cook quinoa properly for this salad?

Rinse quinoa thoroughly to remove its natural bitterness. Boil with water, reduce heat, cover and simmer for 15 minutes until absorbed. Let it rest covered for 5 minutes before fluffing.

→ Can I substitute mango with other fruits?

Yes, pineapple or papaya can be used to maintain the tropical sweetness and juicy texture in this salad.

→ What is the best way to keep avocado from browning?

Use ripe avocado just before serving and gently toss with the lime dressing to help prevent oxidation and maintain its vibrant color.

→ How can I add some crunch to this salad?

Sprinkle toasted pumpkin seeds or cashews before serving for an added crunchy texture that complements the creamy avocado.

→ Is this salad suitable for those avoiding gluten and dairy?

Yes, the ingredients are naturally gluten-free and dairy-free, making this salad suitable for a variety of dietary needs.

→ Can I prepare the salad in advance?

It is best served fresh, but it can be refrigerated for up to 2 hours to allow flavors to meld; add avocado last to maintain its texture.