Mango, Cucumber & Hazelnut Salad by @deliciouslyella

30 min

3 servings

🌾

100 g

Quinoa

🥭

170 g

Mango

🥑

150 g

Avocado

🥒

300 g

Cucumber

🫑

1

Red pepper

🌶️

5 g

Red chili

🥜

30 g

Roasted hazelnuts

🫒

45 ml

Olive oil

🥢

15 ml

Tamari

🌱

5 ml

Tahini

🍎

15 ml

Apple cider vinegar

🫗

15 ml

Toasted sesame oil

🧂

0.3 g

Sea salt

💧

Water

  1. Rinse
    • quinoa
    • Water

    Rinse 100 g quinoa under cold water.

  2. Add
    • quinoa
    • sea salt
    • Water

    Add the rinsed quinoa to a saucepan of salted boiling water.

  3. Cook
    • quinoa

    Cook the quinoa for 15 minutes until tender with slight bite.

  4. Drain
    • quinoa

    Drain the cooked quinoa thoroughly.

  5. Spread
    • quinoa

    Spread the quinoa out and leave it to cool.

  6. Peel
    • mango
    • avocado

    Peel and dice the mango and avocado.

  7. Dice
    • cucumber
    • red bell pepper

    Dice the cucumber and red bell pepper.

  8. Deseed
    • red chili

    Deseed and finely slice the red chili.

  9. Chop
    • roasted hazelnuts

    Roughly chop the roasted hazelnuts.

  10. Whisk
    • olive oil
    • tamari

    Whisk olive oil, tamari and tahini in a mixing bowl.

  11. Stir
    • apple cider vinegar
    • toasted sesame oil
    • sea salt

    Stir apple cider vinegar, toasted sesame oil and sea salt into the dressing.

  12. Combine
    • quinoa
    • mango
    • avocado

    Combine the cooled quinoa, mango, avocado and cucumber in a large bowl.

  13. Add
    • red bell pepper
    • red chili
    • roasted hazelnuts

    Add the red bell pepper, red chili and hazelnuts.

  14. Pour
    • olive oil
    • tamari

    Pour the dressing over the salad and toss until evenly coated.

  15. Serve

    Serve immediately or chill briefly before serving.

Mango, Cucumber & Hazelnut Salad by @deliciouslyella

30 min

3 servings

🌾

100 g

Quinoa

🥭

170 g

Mango

🥑

150 g

Avocado

🥒

300 g

Cucumber

🫑

1

Red pepper

🌶️

5 g

Red chili

🥜

30 g

Roasted hazelnuts

🫒

45 ml

Olive oil

🥢

15 ml

Tamari

🌱

5 ml

Tahini

🍎

15 ml

Apple cider vinegar

🫗

15 ml

Toasted sesame oil

🧂

0.3 g

Sea salt

💧

Water

Preparation Steps

  1. Step 1/15

    Rinse 100 g quinoa under cold water.

    🌾quinoa
    🧺colander

  2. Step 2/15

    Add the rinsed quinoa to a saucepan of salted boiling water.

    🌾quinoa
    🧂sea salt
    🍲saucepan
    🥄spoon

  3. Step 3/15

    Cook the quinoa for 15 minutes until tender with slight bite.

    🌾quinoa
    🍲saucepan
    🥄spoon

  4. Step 4/15

    Drain the cooked quinoa thoroughly.

    🌾quinoa
    🧺colander

  5. Step 5/15

    Spread the quinoa out and leave it to cool.

    🌾quinoa
    🥄spoon

  6. Step 6/15

    Peel and dice the mango and avocado.

    🥭mango
    🥑avocado
    🔪knife
    🪵cutting board

  7. Step 7/15

    Dice the cucumber and red bell pepper.

    🥒cucumber
    🫑red bell pepper
    🔪knife
    🪵cutting board

  8. Step 8/15

    Deseed and finely slice the red chili.

    🌶️red chili
    🔪knife
    🪵cutting board

  9. Step 9/15

    Roughly chop the roasted hazelnuts.

    🥜roasted hazelnuts
    🔪knife
    🪵cutting board

  10. Step 10/15

    Whisk olive oil, tamari and tahini in a mixing bowl.

    🫒olive oil
    🥢tamari
    🌱tahini
    🥣mixing bowl
    🥄measuring spoon
    🥄spoon

  11. Step 11/15

    Stir apple cider vinegar, toasted sesame oil and sea salt into the dressing.

    🍎apple cider vinegar
    🫗toasted sesame oil
    🧂sea salt
    🥣mixing bowl
    🥄measuring spoon
    🥄spoon

  12. Step 12/15

    Combine the cooled quinoa, mango, avocado and cucumber in a large bowl.

    🌾quinoa
    🥭mango
    🥑avocado
    🥒cucumber
    🥣mixing bowl
    🥄spoon

  13. Step 13/15

    Add the red bell pepper, red chili and hazelnuts.

    🫑red bell pepper
    🌶️red chili
    🥜roasted hazelnuts
    🥣mixing bowl
    🥄spoon

  14. Step 14/15

    Pour the dressing over the salad and toss until evenly coated.

    🫒olive oil
    🥢tamari
    🌱tahini
    🍎apple cider vinegar
    🫗toasted sesame oil
    🧂sea salt
    🥣mixing bowl
    🥄spoon

  15. Step 15/15

    Serve immediately or chill briefly before serving.

    🥣mixing bowl

Composition

Ingredients

Types

Grains, Fruits, Vegetables, Nuts, Fats and Oils, Condiments, Seasonings

Ingredients

Quinoa, Mango, Avocado, Cucumber, Red pepper, Red chili, Roasted hazelnuts, Olive oil, Tamari, Tahini, Apple cider vinegar, Toasted sesame oil, Sea salt, Water

Notes

Mango (peeled and cut into small pieces), Avocado (peeled and cut into small pieces), Cucumber (cut into small pieces), Red pepper (deseeded and cut into small pieces), Red chili (finely sliced), Roasted hazelnuts (large handful, roughly chopped), Olive oil (for the dressing), Tamari (for the dressing), Tahini (for the dressing), Apple cider vinegar (for the dressing), Toasted sesame oil (for the dressing), Sea salt (also use a little for cooking the quinoa), Water (boiling, for cooking the quinoa)

Allergens

Tree nuts, Soy, Sesame

Dietetics

Dietary regimen

Vegan, Vegetarian, Dairy-free, Egg-free, Gluten-free, Plant-based

Calories

385 kcal

Macro nutrients

Protein: 8g, Fat: 25g, Carbohydrates: 38g, Fiber: 8g, Sugars: 9g

Nutritional Information

Minerals

Potassium: 640mg, Magnesium: 105mg, Iron: 3.2mg, Calcium: 65mg, Sodium: 290mg

Vitamins

Vitamin C: 92mg, Vitamin E: 4.3mg, Vitamin K: 31mcg, Folate: 105mcg, Vitamin B6: 0.4mg

Preparation

Time Information

Preparation

15 minutes

Cooking

15 minutes

Overall

30 minutes

Difficulty

Level

Easy (1/4)

Steps

15 steps

Equipments

Utensils

saucepan, mixing bowl, knife, cutting board, colander, measuring spoon, spoon

Appliances

Stove

Type

Type

Type Of Dish

Salad, Main Course, Side Dish

Occasions

Lunch, Dinner, Picnic, Summer, Meal Prep

Origin

Source

Platform

instagram

Original Creator

@deliciouslyella

Origin

Cuisine

European

Geographic

to inform

Various

Aspect

Texture

Crunchy, Creamy, Juicy, Tender, Crisp

Flavors

Sweet, Nutty, Tangy, Savory, Spicy, Fresh

Other

Price

Medium

Recommended Preservation

fridge

Preservation Infos

room temperature : 120 min (Keep covered,Discard after 2 hours), fridge : 2 days (Store in an airtight container,Add avocado just before serving if possible), freezer : (Freezing is not recommended because avocado and cucumber lose texture)