Amaranth Mango Salad

Sep 4 2013

A delicious and attractive grain salad, perfect for summer potlucks and picnics! Recipe adapted from Sarah House for Bob’s Red Mill Test Kitchen

Serves 4

 

Dietitian's Tip: 

Enjoy this high fiber, gluten free salad as a main dish alone or served on a bed of spinach. Substitute quinoa for amaranth if desired.

 

Ingredients: 

½ cup plain yogurt
1 ½ teaspoons curry powder
1 teaspoon ginger, grated
1 cup amaranth grain, uncooked
1 ½ cups water
1 ½ cups mango, chopped
½ cup red bell pepper, diced
1 cup canned low sodium black beans, drained and rinsed
1 tablespoon jalapeno, diced
1 tablespoon fresh mint
2 tablespoons cilantro, chopped

 

Preparation: 

Combine the yogurt, curry powder, and ginger and chill until ready to use.

Bring water to boil in a medium sauce pan. Add amaranth, reduce heat to low, and simmer until water has been absorbed, about 20-25 minutes. Remove from heat and drain off excess water.

Toss cooked amaranth with mango, bell pepper, black beans, jalapeno, herbs, and yogurt sauce. Serve immediately or chilled.

 

Nutrition Information: 

320 calories, 4 g total fat, 1 g saturated fat, 63 g carbohydrates, 11 g protein, 9 g fiber, 300 mg sodium, 662 mg potassium, 153 mg magnesium, 168 mg calcium