Quinoa Salad with Mango and Black Beans

The last salad item in the South Arm Cooking Club for Seniors salad cook off was Quinoa Salad with Mango and Black Bean.   You can use quinoa as a substitute for rice, or mix it with chopped vegetables, nuts, or dried fruit for a salad.  One thing to remember when using quinoa is to wash it thoroughly before cooking.  This is because each grain has a naturally bitter coating called “saponin” that needs to be rinsed off.

Jane (also a new member of the cooking club) and Karen prepared this salad which serves 6.


This yellow and red high protein grain is easy to cook and has a moist, fluffy texture.



  • 1 1/2 cups quinoa
  • 3 cups water
  • 1/4 teaspoon salt


  • 2 tablespoons rice, cider, or wine vinegar
  • 2 tablespoons vegetable oil
  • 1 teaspoon sesame oil
  • 1 teaspoon ginger, minced
  • 1/2 teaspoon salt


  • 5 cups cooked quinoa (see above)
  • 2 mangoes, diced
  • 1 large red pepper, diced
  • 1/2 jalapeno, finely minced
  • 1/2 cup green onions, finely sliced
  • 1 can black beans



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Quinoa Stuffed Peppers

The South Arm Cooking Club for Seniors met again in the South Arm Community Center. This time, the seniors made 3 items to share. The main dish is called Quinoa Stuffed Peppers. For the nutritional values of Quinoa, please click on this Quinoa and Black Bean Salad link to learn more.

Christina, Frank and Hugh worked together to make this Quinoa Stuffed Peppers. This recipe is adapted from Cooking Light and it serves 4.


The Quinoa Stuffed Pepper has a kick to it with the presence of jalapeno pepper. Although this is a Vegetarian dish, the Quinoa is a good source of protein, equivalent or more superior to milk product.


  • 4 yellow bell peppers or (5-inch) poblano chiles
  • 1 1/2 cups water
  • 3/4 cup uncooked quinoa
  • 1 tablespoon vegetable oil
  • 1/2 cup chopped green bell pepper
  • 1/2 cup chopped red bell pepper
  • 1/2 cup chopped onion
  • 2 2 teaspoons minced seeded jalapeno pepper
  • 3 garlic cloves, minced
  • 1/2 teaspoon cumin powder
  • 1/4 teaspoon salt
  • 2 tablespoons pumpkin seed kernels
  • 1/2 cup minced green onions
  • 1 tablespoon minced fresh cilantro
  • 1 tablespoon low-sodium soy sauce
  • 1 tablespoon lime juice
  • 1 medium can diced Mexican-style tomatoes
  • 1 cup (4 ounces) shredded sharp cheddar cheese



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