Quinoa Salad with Mangoes and Curry Dressing
Bright, colorful, and bursting with bold flavors, this Quinoa Salad with Mangoes and Curry Dressing is a tropical twist on a hearty grain-based dish. Tender quinoa is paired with juicy mangoes, crisp bell peppers, cooling cucumber, and a hint of red onion, all brought together by a vibrant, zesty curry dressing made with lime juice, olive oil, and a touch of sweetness. Fresh cilantro adds a pop of herbal freshness, while optional raisins offer a delightful chew. Perfect for meal prep, picnics, or as a refreshing side dish, this salad is naturally gluten-free, packed with plant-based protein, and ready in just 35 minutes. Whether served chilled or at room temperature, it’s a vibrant way to brighten up your meals!
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Recipe Information
Ingredients
- 1 cup quinoa
- 2 cups water
- 2 large mango, diced
- 1 large red bell pepper, diced
- 1 small cucumber, diced
- 0.5 medium red onion, finely chopped
- 0.25 cup fresh cilantro, chopped
- 0.25 cup raisins (optional)
- 3 tablespoons lime juice, freshly squeezed
- 3 tablespoons olive oil
- 1 teaspoon curry powder
- 1 teaspoon honey or maple syrup
- 1 clove garlic, minced
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse the quinoa under cold running water in a fine-mesh strainer to remove its natural bitterness. Drain well.
In a medium saucepan, combine 1 cup quinoa with 2 cups water. Bring to a boil over medium heat, then reduce the heat to low and cover with a lid.
Allow the quinoa to simmer for 15 minutes or until all the water is absorbed and the quinoa is tender.
Remove the saucepan from heat and let the quinoa sit, covered, for 5 minutes. Fluff with a fork and set aside to cool to room temperature.
While the quinoa is cooling, prepare the vegetables: dice the mangoes, red bell pepper, cucumber, and finely chop the red onion. Chop the cilantro as well. Set aside.
Prepare the curry dressing: In a small bowl, whisk together lime juice, olive oil, curry powder, honey or maple syrup, minced garlic, salt, and black pepper until well combined.
In a large mixing bowl, combine the cooked and cooled quinoa with the diced mangoes, bell peppers, cucumber, red onion, cilantro, and raisins (if using).
Drizzle the curry dressing over the salad and toss gently to ensure all the ingredients are well coated.
Taste the salad and adjust seasoning with additional salt or lime juice as needed.
Serve immediately at room temperature or refrigerate for 1–2 hours to let the flavors meld together. Enjoy!
Nutrition Facts
Calories |
1522 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 57.4 g | 74% | |
| Saturated Fat | 7.4 g | 37% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3104 mg | 135% | |
| Total Carbohydrate | 233.3 g | 85% | |
| Dietary Fiber | 17.0 g | 61% | |
| Total Sugars | 113.7 g | ||
| Protein | 34.1 g | 68% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 220 mg | 17% | |
| Iron | 10.6 mg | 59% | |
| Potassium | 2100 mg | 45% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
