Quinoa Salad – Cooling and Colorful

By Dana Jacobi for the

American Institute for Cancer Research

With a few sizzling days no doubt still in store for us before the cool of autumn breezes in, an interesting trio of ingredients came to mind for just such an occasion: tomatoes, mango and quinoa.

            From now until the first frost, tomatoes are the best of the year.   Locally grown varieties are abundant almost everywhere, perhaps even in your own backyard.   Supermarkets often feature them prominently, encouraging us to support local farmers. Your pocketbook may like this, too, since local, seasonal produce tends to have the best price as well.  

            An additional reasons to enjoy local tomatoes in season is their heightened nutrient density. Dark red, just-ripe tomatoes offer a higher lycopene content (a phytochemical that may play a role in preventing prostate cancer) than less ripe varieties.   In addition, studies suggest that the vitamin C content of tomatoes can diminish after lengthy storage times, so the quicker they get from farm to plate, the better.

            Warm weather gives tropical foods greater appeal, too.   Compare eating a mango – the most widely eaten fruit in the world – in February to burying yourself in its juicy flesh on a day teeming with humidity. Unless you’re escaping the winter on a sandy beach, it just isn’t the same.

Combining mangoes and tomatoes and pairing them with light, fluffy quinoa (keen-wah) seems like the perfect antidote for a steamy summer day.   The cilantro, mint and citrus contribute their refreshing flavors to this cool salad and the chile pepper stimulates the body’s natural cooling in hot weather.

Quinoa, Mango and Tomato Salad

2 cups cooked quinoa

1/2 cup chopped ripe (or frozen) mango

1/2 cup chopped seeded tomato

1/3 cup chopped red onion

1 Tbsp. fresh lime juice

1/2-1 tsp. finely chopped red chile pepper, or 1/16 tsp. ground cayenne

1/2 tsp. salt

Ground black pepper, to taste

1 Tbsp. extra virgin olive oil

1/4 cup firmly packed cilantro leaves, chopped, or to taste

1/4 cup loosely packed mint leaves, chopped, or to taste

In mixing bowl, combine quinoa, mango, tomato and onion.  

In small bowl, whisk together lime juice, chile pepper and salt until salt dissolves.   Add pepper, then whisk in oil.    Pour dressing over quinoa mixture and using a fork, toss to combine.    Add cilantro and mint, and toss to combine.   The salad should be served the day it is made.

Makes 4 servings.

Per serving: 140 calories, 5 g fat (<1 g saturated fat), 21 g carbohydrate,

3 g protein, 2 g dietary fiber, 300 mg sodium.

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The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $86 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its Web site, www.aicr.org. AICR is a member of the World Cancer Research Fund International.

For Publication: week of September 1, 2008                             

Contact: Sarah Wally 202-328-7744