Quinoa Salad with Mango and Walnuts
Quick-cooking quinoa is combined with mango, red pepper and walnuts for a tasty, healthful salad.
1/3 cup (75 mL) plain low-fat yogurt
2 tbsp (30 mL) lime juice
1 tbsp (15 mL) minced gingerroot
2 tsp (10 mL) curry powder
1/2 tsp (2 mL) each salt and pepper
1/4 cup (65 mL) extra-virgin olive oil
1 cup (250 mL) quinoa
2 ripe mangoes, chopped
1 red pepper, sliced
1 green onion, thinly sliced
1 chili pepper, finely chopped
1/3 cup (75 mL) chopped fresh mint
1 cup (250 mL) walnuts, toasted and roughly chopped
In medium bowl, whisk together yogurt, lime juice, ginger, curry, salt, pepper and oil. Set aside.
Add quinoa to a large saucepan of boiling salted water. Cook 10 minutes. Pour quinoa into a fine strainer, reserving cooking liquid. Return cooking liquid to pan and place quinoa, in strainer, over cooking liquid. Cover with lid or foil and continue to steam about 10 minutes more or until quinoa is tender. Let cool.
In bowl, combine quinoa and dressing until well combined. Gently stir in mango, red pepper, green onion, chilies, mint and walnuts.
Makes 4 servings
Per serving: 12.7 g protein, 37.2 g fat, 57.1 g carbohydrates, 6.1 mg iron, 127 mg calcium, 770 mg sodium, 7.8 g fibre, 582 calories. Excellent source of vitamins A, C and B6, folacin, magnesium, iron, zinc.