Healthy Mango and Qunioa Salad

Healthy Mango and Qunioa Salad
Contributor
Whole Foods Market

Mango lends a sweet note to this colorful quinoa salad with a variety of flavors and textures. It's equally delicious served warm or chilled.

4
Servings
271
Calories Per Serving
Deliver Ingredients

Ingredients

  • 1 Cup quinoa
  • 1 large tomato, seeded and diced
  • 2 ears corn, kernels removed
  • 1 cucumber, peeled, seeded and diced
  • 1 mango, diced
  • 3 Tablespoons finely chopped chives
  • 2 Tablespoons lemon juice
  • 1/4 Teaspoon grated lemon zest

Directions

Rinse quinoa in a fine sieve until water runs clear, drain and transfer to a medium pot. Add 2 cups water and bring to a boil. Cover, reduce heat to medium low and simmer until water is absorbed, 15 to 20 minutes. Set aside off the heat for 5 minutes; uncover and fluff with a fork.

Add remaining ingredients and toss until combined.

Healthy Shopping Tip

Choose raw fruits, vegetables, and meats, and unprocessed foods.

Healthy Cooking Tip

Substitute butter for olive oil, and bake, broil, or grill instead of fry.

Nutritional Facts

Total Fat
4g
6%
Sugar
17g
N/A
Saturated Fat
0.6g
2.9%
Protein
9g
19%
Carbs
54g
18%
Vitamin A
75µg
8%
Vitamin B6
0.4mg
21.1%
Vitamin C
46mg
76%
Vitamin E
2mg
10%
Vitamin K
24µg
30%
Calcium
49mg
5%
Fiber
6g
25%
Folate (food)
151µg
N/A
Folate equivalent (total)
151µg
38%
Iron
3mg
15%
Magnesium
126mg
32%
Monounsaturated
1g
N/A
Niacin (B3)
2mg
12%
Phosphorus
281mg
40%
Polyunsaturated
2g
N/A
Potassium
734mg
21%
Riboflavin (B2)
0.2mg
13.6%
Sodium
14mg
1%
Thiamin (B1)
0.3mg
19.6%
Zinc
2mg
12%