Every week Recipe Monday features a brand-new recipe from one of our authors perfect for Meatless Monday. This week, check out Sharon Palmer’s Southwestern Black Bean, Quinoa and Mango Medley, a preview of the great plant-powered meals you’ll find in her upcoming book The Plant-Powered Diet.
The jewel-like black beans gleam in this crunchy, zesty dish, which is packed with disease-fighting anthocyanins, vitamin C, fiber, and lutein. Serve with corn tortillas and vegetable soup for an easy, refreshing meal. And don’t forget to pack up the leftovers for lunch the next day.
Makes 6 servings (about 1 cup each)
One 15 ounce can black beans, no salt added or thoroughly rinsed, drained (1 ¾ cups)
1 cup cooked quinoa (according to package directions)
1 cup frozen corn
1 small red bell pepper, chopped
1 cup chopped fresh mango
¼ cup chopped red onion
½ cup fresh cilantro, chopped (or 2 teaspoons dried)
1 small fresh jalapeño pepper, seeded, finely diced
1 medium lemon, juiced
1 tablespoons extra virgin olive oil
2 garlic cloves, minced
½ teaspoon cumin
½ teaspoon chili powder
¼ teaspoon turmeric
- Mix beans, quinoa, corn, pepper, mango, onion, cilantro and jalapeño together in a mixing bowl.
- Whisk lemon juice, olive oil, garlic, cumin, chili powder and turmeric in a small bowl. Toss into the mixture and chill until serving time.
Note: If you’re in a rush, buy precooked quinoa that comes in handy one cup servings.
Variations: Substitute kidney or pinto beans for black beans; or cooked barley, bulgur, rice, or farro for cooked quinoa.
Nutrition Information per Serving:
Calories: 154
Fat: 3 g
Sat Fat: 1 g
Sodium: 93 mg
Carbohydrate: 27 g
Fiber: 7 g
Protein: 6 g
Star Nutrients: Vitamin A (29% DV), Vitamin C (61% DV), Folate (18% DV), Iron (11% DV)
