Gluten-free mango, coconut and quinoa salad

Gluten-free mango, coconut and quinoa salad with black beans, lime and coriander: fruity, creamy and fresh.

At a glance

• Serves 2
• Prep time: 20 min
• Cooking time: 15 min
• Total time: 35 min
• Calories: 340 kcal per serving
• Protein: 8 g
• Fat: 12 g
• Carbs: 55 g

Ingredients

• 1 small tin of black beans
• Juice of 1 unwaxed lime
• 1 ripe mango
• 100 g quinoa
• 45 ml coconut milk
• 2 tbsp coconut chips
• ½ red pepper
• ½ tsp chilli flakes
• 1 large handful of coriander
• 1 tsp maple syrup

Method

You’ll need: frying pan · mixing bowl · sieve

1. Rinse the quinoa thoroughly in a fine sieve and cook it in lightly salted water until soft and the liquid is almost absorbed. Then let it steam dry a little and cool.
2. Put the cooled quinoa in a large bowl. Add the mango, red pepper and black beans.
3. For the dressing, stir the coconut milk with the lime juice, chilli flakes, maple syrup and a small pinch of salt until smooth, or shake everything in a jar.
4. Pour the dressing over the salad and toss gently so the mango keeps its shape. Finally, fold in the fresh coriander or scatter it over the top.
5. Briefly toast the coconut chips if they aren't toasted already. That gives more flavour and a little more crunch.
6. To serve, top the salad with the coconut chips and extra coriander and bring it to the table cold or lightly chilled.

Good to know

A salad like this brings colour to the table straight away. It's fresh and creamy, with just the little bit of heat that makes everything more interesting.

Swaps

Black beans → chickpeas (more folate, slightly milder) Quinoa → cooked buckwheat (gluten-free, contains minerals) Maple syrup (or honey, if it doesn't need to be vegan) → finely diced dates or a little more mango (less added sugar, more fibre) Coconut chips → chopped walnuts or macadamias (more unsaturated fats; contains tree nuts)

Allergens

The salad is naturally gluten-free but may contain traces, depending on the products. Coconut isn't legally classed as one of the tree nut allergens. For children or in pregnancy, the milder version with little chilli is usually the more pleasant choice.

Frequently asked questions

What's in black beans and quinoa nutritionally?

Both provide fibre and plant protein. Black beans also bring folate, magnesium and iron, and quinoa manganese and some magnesium, among other things.

Is mango just sweet, or does it bring nutrients too?

Besides natural sugars, mango also contains vitamin C and carotenoids. The exact amounts vary with ripeness and variety.

What does the red pepper add to this salad?

Red pepper contains vitamin C as well as carotenoids. It also brings freshness and a little more fibre to the salad.

How does coconut milk fit in nutritionally?

Coconut milk mainly provides fat, especially saturated fat. In this recipe, just a small amount goes into the dressing, stirred together with lime juice, chilli flakes and maple syrup.

Can beans in a salad cause wind?

That varies from person to person. Even well-rinsed black beans contain fibre and oligosaccharides, which can cause wind in sensitive people.

Dairy-free recipes