Mango Quinoa Salad

This cold Mango Quinoa Salad is sweet and spicy and a great refreshing and healthy recipe for the summer. It’s packed with fresh flavor and it’s great to make ahead of time!

In fact, I actually encourage you to make this mango salad ahead of time. Not only for a less stressful dinner, but because the longer it sits, the more the flavors marry together. And it’s sooooo tasty when it’s super cold- amazingly refreshing for these hot summer days, especially when paired with something hot and spicy!

We had this salad with blackened tilapia, which only took 10 minutes to make. That means when dinnertime came, I spent 10 minutes cooking, and about 15 seconds pulling this mango quinoa salad out of the fridge and plopping it onto the table with a spoon for serving.

I love those kinds of super fast dinners, especially when I know I’m serving super nutritious, healthy ingredients to my family in the process!

What makes this Mango Quinoa Salad healthy?

This mango salad is packed with healthy veggies (jalapeño pepper, fresh tomatoes, red onions, and cilantro), fruit (mango and lime), and whole grains (quinoa).

Actually, quinoa isn’t a whole grain.

Well, OK, I lied- not whole grains. Quinoa is actually a seed. But it has a lot of the same nutrition as other whole grains, and then some. Like other grains, it’s high in fiber. But unlike others, it’s high in protein, high in iron, and has a low glycemic index. It’s super hearty, and because it’s high in protein and iron, it’s a favorite ingredient for vegans, since many people get most of these nutrients from meat.

I love using tri-color quinoa. Not only is it more pretty, but it has a more of a crunchy texture and even contains a few more nutrients than regular white quinoa. You can use any kind of quinoa you want for this recipe.

How to make the flavor of quinoa taste less bitter

While I love the texture and look of tri-color quinoa, and of course the nutritional punch that it packs, there is a downside: it can tend to be a little bitter. This is easily remedied by making sure that you flavor it substantially.

For this recipe, the quinoa is cooked in salted water. Similarly to pasta, the quinoa will absorb the salty flavor of the water while it cooks, helping to season it. Any time you cook quinoa, use salt. It makes all the difference in the world.

Oh- and give your quinoa a rinse under water before cooking. This helps with the flavor as well.

In addition to cooking it in salted water, the sweetness of the mango pairs so well with the flavor of the quinoa. I think adding something sweet to any quinoa dish- bell peppers, tomatoes, cucumbers, etc., helps balance the natural bitter flavor of the grain.

And there are SO many flavors happening in this dish- the sweet mango and tomatoes, the spicy jalapeño, the savory onion, and the fresh and bright cilantro and lime- you certainly won’t notice any bitterness from the quinoa. Promise! This mango quinoa salad is definitely the recipe to make if you think you don’t like quinoa.

Tips for how to make Mango Quinoa Salad

If you play your cards right, this recipe only takes 25 minutes to throw together. And it’s SO EASY!

Another pro about quinoa is its fast cooking time- it only takes about 15 minutes to cook, which is a short time for a whole grain. I like to let it sit in the hot pan, covered, for about 5 minutes after it finishes cooking. This makes it extra fluffy. But you can skip this step if you’re pressed for time.

While the quinoa cooks, prep the other ingredients and mix the dressing.

Whisk some lime juice and zest with some olive oil, salt, and pepper in a large bowl. This is one of my favorite tricks when making salads- make the dressing directly in the bowl you’ll mix the salad in. That way, you don’t get another bowl dirty.

Then, cut the tomatoes in half, dice the onion, chop the cilantro and jalapeño, and dice the mango.

How to cut a mango

If you think mangos are a PITA to peel and dice… you’re right. BUT, I have TWO super easy tricks to share with you. You can use a drinking glass to easily, quickly, and neatly peel the mango, or you can score it and dice it right in the peel, like an avocado.

Here’s a thorough tutorial that shows both ways for how to cut a mango. You can use diced mango for all kinds of things, like the BEST Mango Salsa!

After the quinoa is done cooking, give it a rinse under cold water until its completely cool, then shake as much of the water off as possible. Then, mix everything together in the bowl with the dressing and you’re done!

What to serve with Mango Quinoa Salad

If you’re looking for something to pair with this cold, sweet salad, a warm, flavorful protein would be perfect. Try:

• Blackened tilapia
• Jerk chicken
• Whole Roast Chicken
• Pan-Seared Soy Sauce and Black Pepper Tofu

Other Quinoa Recipes

• Spicy Quinoa and Black Beans (also vegan)
• Instant Pot Chicken, Broccoli, and Quinoa with Cheese
• Minestrone Soup with Quinoa
• Quinoa, Mushroom, and Zucchini Veggie Burgers
• Chicken Soup with Quinoa, Sweet Potatoes, and Greens

For a heartier vegan meal, try adding black beans to this Mango Quinoa salad.

Did you make this Mango Quinoa Salad Recipe? Please comment below and Rate this Recipe!

Mango Quinoa Salad

Served cold, this refreshing Mango Quinoa Salad is the perfect sweet/spicy balance, with jalapeños, cilantro, onion, and tomatoes- you can make this vegan recipe ahead of time and serve straight out of the fridge! It's amazing paired with a spicy protein, like blackened tilapia or jerk chicken.

4.96 from 23 votes

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Course: Salad

Cuisine: American

Prep Time: 5 minutes minutes

Cook Time: 15 minutes minutes

Total Time: 20 minutes minutes

Servings: 4 servings

Calories: 249kcal

Author: Elizabeth Lindemann

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Ingredients

• 1/2 cup quinoa uncooked
• 1 large mango diced (about 1 cup)
• 1 pint cherry tomatoes halved
• 1/4 cup red onion finely diced
• 1 jalapeño pepper seeded and finely diced
• 1/4 cup fresh cilantro chopped
• juice and zest of one lime
• 1/4 cup extra-virgin olive oil
• kosher salt to taste
• black pepper to taste

Instructions

1. Rinse the quinoa (1/2 cup) in a mesh sieve until water runs clear. Transfer to a medium pot and cover with 1 cup water and a pinch of kosher salt. Bring to a boil, cover, and cook for 15 minutes or until water is absorbed. Turn off heat, allow to sit for 5 minutes.
2. Meanwhile, whisk together the zest and juice of one lime, the olive oil (1/4 cup), and kosher salt and pepper to taste in a large bowl.
3. Once the quinoa is cooked, rinse under cold water in a mesh sieve until completely cool. Shake off as much excess water as possible.
4. Add the cooked quinoa, mango, tomatoes, jalapeño pepper, and onion to the bowl with the dressing and toss to coat.
5. For best results, allow to refrigerate for 1 hour before serving to let the flavors marry.

Notes

• For a heartier meal: add black beans, chickpeas, chicken, or steak to the salad.
• Time saving tip: prep other ingredients while quinoa is cooking.
• The provided nutrition information does not include any added sodium from seasoning to taste, any optional ingredients, and it does not take brands into account. Feel free to calculate it yourself using this calculator or by adding the recipe to Yummly.

Nutrition

Calories: 249kcal | Carbohydrates: 26g | Protein: 5g | Fat: 15g | Saturated Fat: 2g | Sodium: 16mg | Potassium: 473mg | Fiber: 3g | Sugar: 9g | Vitamin A: 1126IU | Vitamin C: 48mg | Calcium: 28mg | Iron: 2mg

Nutrition Information Disclaimer

The provided nutrition information is my best estimate and reflects one serving of the recipe (total servings indicated at top of recipe card). It does not include any added sodium from seasoning to taste, any optional ingredients, and it does not take brands into account. I use an automatic API to calculate this information. Feel free to calculate it yourself using one of these tools:

Very Well Fit Nutrition Information Calculator

My Fitness Pal Recipe Nutrition Calculator

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