Mango Edamame Sesame and Tahini Quinoa (Vegan GF)
This Mango Edamame Sesame and Tahini Quinoa is fresh, vibrant and packed with plant-based protein, fibre and antioxidants. It has an array of fruits and vegetables and is perfect to make in less than 20 minutes, with wholesome vegan and gluten-free ingredients.
I love a good quinoa salad, especially in the summer, and this is a re-make of a much-loved salad I used to make a lot. In fact, I have removed the old recipe on my website, but note that this one is much better, with an easier method, updated photos and more colour. I’ve added in tomatoes, avocado and pomegranate to the original and simplified the rest, keeping al the fresh flavour and crunch in there. It’s a great one for meal prep, for picnics, BBQs and for sharing with friends or family midweek.
Why will I love this salad?
This quinoa salad is a favourite:
- Fresh, summery and vibrant
- Crunchy, smooth and creamy
- Made with wholesome, good-for-you ingredients
- Naturally high in fibre and protein
- Contains gut healthy ingredients
- Has an array or vitamins, minerals and antioxidants
- Fully plant-based
- Naturally gluten-free, nut-free, soya-free and dairy-free
- Easy to make in 20 minutes or less
- Ideal for meal prep
- Is delicious for picnics, BBQs or mezze meals
- Delicious in a lunchbox
- Also great throughout the year
If you already love the sound of this mango quinoa then skip ahead to the recipe card below. Or, first let’s discuss the recipe in more detail.
What ingredients do I need?
You can see the recipe card with ingredients with weights and see the “shop the recipe” section for my favourites.
For the quinoa salad:
- Quinoa: you can use any colour quinoa and I have used white here. I also like this recipe with buckwheat, freekeh (not gluten-free) or giant couscous (can be GF).
- Mango: make sure these are ripe as this means they are softer, easier to slice and are sweeter.
- Avocado: for healthy fats and green goodness.
- Edamame beans: these are high in fibre and protein and are a great alternative to other beans and chickpeas. I have these in the freezer and you can thaw them in the microwave.
- Cherry tomatoes: these are juicy and so good for summer salads.
- Spring onions: or you can use red onion, too.
- Pomegranate seeds: these add pops of colour and fruitiness.
- Fresh mint: this adds so much freshness and flavour to the salad. You could also try fresh coriander, too.
- Sesame seeds: for adding some colour and crunch. I use black and white seeds, and note that you can swap these for other nuts or seeds.
As for the dressing:
- Toasted sesame oil: toasted adds more flavour, but you can use regular sesame oil, too. The flavour is so good with tahini, but you can use extra virgin olive oil, too, or try walnut or avocado oil.
- Tahini: make sure this is runny and smooth for the best flavour and texture.
- Lemon juice: for freshness.
- Apple cider vinegar: for tang and it’s also great for gut health.
- Tamari soy sauce: this adds richness and depth of umami flavour.
- Maple syrup: to balance out the tang and richness. You can also use agave syrup or (vegan) honey.
- Salt and pepper: to taste.
Is this gluten-free and nut-free?
This is naturally gluten-free and nut-free as tahini is made from sesame seeds. Note that if you change the quinoa to another grain e.g. couscous, it will no longer by gluten-free.
How do I make this?
This quinoa is easy to make in a few steps:
- Cook the quinoa: according to the packet or see my instructions below.
- Prepare all of the fruits and vegetables: chopping and slicing.
- Mix together the dressing ingredients: and season with salt and pepper.
- Toss together all of the ingredients: until combined and serve.
How long will this last?
This salad will keep in the fridge for 2-3 days in a sealed container.
What else can I make?
For more ideas, how about:
- Chipotle Roasted Sweet Potato Corn and Bean Salad
- Gnocchi with Beetroot Sauce
- Chargrilled Courgettes with Creamy Butterbean Dip
- Grilled Tomato and Corn Pasta Salad
- Harissa Tofu Tabbouleh Salad Jars
Mango Edamame Sesame and Tahini Quinoa (Vegan Gluten-Free)
This Mango Edamame Sesame and Tahini Quinoa is fresh, vibrant and packed with plant-based protein, fibre and antioxidants. It has an array of fruits and vegetables and is perfect to make in less than 20 minutes, with wholesome vegan and gluten-free ingredients.
Ingredients
For the Quinoa Salad:
- 140g quinoa, any colour
- 2 ripe mangoes, about 400g flesh
- 320g edamame bean, thawed
- 2 avocado, cubed
- 240g cherry tomatoes, in ¼ or ½
- 2 spring onions, chopped small
- 4 tbsp pomegranate seeds
- 1 bunch fresh mint, leaves only
- 4 tbsp sesame seeds (mixed black and white)
For the Dressing:
- 2 tbsp toasted sesame oil
- 4 tbsp runny, smooth tahini
- 4 tbsp lemon juice (about 2 lemons)
- 2 tbsp apple cider vinegar
- 2 tbsp tamari soy sauce
- 2 tbsp maple syrup
- Salt and pepper
Instructions
- Cook the quinoa according to packet instructions. I add 140g quinoa to a pan with 300ml of water, bring to the boil with a lid on, then once boiling, reduce the temperature to medium and cook with a lid half on for 13 minutes. It should absorb all the water, and then leave for 5 minutes to cool.
- Prepare all of the fruits and vegetables, chopping the mango and avocado into cubes, slicing the tomatoes, the spring onions and chopping the fresh mint.
- Prepare the dressing by adding all of the ingredients to a small jar, securing a lid on and shaking to emulsify (or stir with a spoon). Season to taste with salt and pepper.
- To assemble the salad, add the quinoa, mango, edamame, avocado, tomatoes, spring onions, pomegranate, fresh mint and sesame seeds to a large bowl and pour over the dressing. Toss well really to combine.
- Divide between four bowls and enjoy straight away or keep in a sealed container for 2-3 days in the fridge.
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Stay in touch
I look forward to hearing what you think of this Mango Edamame Sesame and Tahini Quinoa so please let me know in the comments below and leave a star review above. If you do make these, I’d love to see so please tag me, I’m @nourishing.amy on Instagram and use the hashtag #nourishingamy. I’m also on Twitter, Facebook and Pinterest – please say hello!
With mango quinoa love x
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