Archive for September, 2009

Mango Curry Quinoa 121Mango Curry Quinoa is an end of summer treat. It’s my last chance to savor a juicy organic mango (Fair Trade, of course!) and  a sweet red bell pepper— before autumn’s harvest of root vegetables and hardier meals. It’s a great meal to transition into the fall. It’s light enough for these lingering warm days and hardy enough for the cool evenings. I was tempted to call this recipe, The Last Mango, but I didn’t.

This dish is a rich tapestry of flavors and textures. The twice cooked (leftover) quinoa and  flax oil mayonnaise create a velvety smooth background that is accented by kicks of spiciness from the yellow Indian curry, jalapeño pepper, and freshly grated ginger. Woven throughout is the zesty lime juice; tangy, full-fat, grass-fed yogurt; and highlighting each bite are the threads of coolness from the mango chunks, sweet crunchy red bell peppers, and mint.

Dazzle your tastebuds with this delicious and nutritious dish that’s full of protein, omega 3’s, and vitamins A and C.

diced red bell pepper 087diced jalapeno pepper 096saute red bell pepper and jalapeno pepper in fat 105

In a bowl, mix 1/4 cup yogurt (I used homemade) with 1/4 cup mayonnaise. Set aside.

In a second bowl, mix the juice of a half a lime, 1/4 teaspoon of Indian curry, and 1/4 teaspoon of grated fresh ginger. Set aside.

In a third bowl, place a ripe, cubed Fair Trade organic mango. Set aside. I used Chef Allen Susser’s second method to cube my mango.

Cut peppers in half and remove ribs and seeds. Dice both peppers. Wash your hands with soap and water after handling the jalapeño pepper. Don’t touch your eyes. I had to wear rubber gloves  to be on the safe side. My fingers actually started to turn red and burn the first time I prepared and diced a jalapeño pepper.

Dice the peppers and sauté with a tablespoon of grass-fed butter or your choice of fat.

Add quinoa. Toss.

Add lime, curry, ginger mixture. Toss.

Add yogurt, mayonnaise mixture. Toss. Since the mayonnaise contains flax oil, don’t cook. Flax oil has a very low heat point (low smoke point) that’s not good for cooking. So just toss and remove from heat.

Add diced mango and 1 teaspoon of either fresh (chiffonade) or dried mint. Toss.

Add salt and pepper to taste.

Garnish each serving with more mint.

mango curry quinoa 112

Mango Curry Quinoa

Serves 8 or 4 with seconds and leftovers


4 cups of cooked quinoa (2 cups uncooked)

1/4 cup grass-fed, full-fat yogurt

1/4 cup omega 3 (flax oil) mayonnaise

juice of 1/2 lime

1/4 teaspoon Indian curry

1/4 teaspoon freshly grated organic ginger

1 Tablespoon of grass-fed butter or choice of cooking fat

1 organic jalapeño pepper

1 small organic red bell pepper

1 organic mango (Fair Trade)

1 teaspoon of fresh or dried mint & 1 teaspoon of fresh or dried mint



1. I used extra quinoa I had cooked earlier. A fresh pot of quinoa is quick and easy to prepare.

2. In a bowl mix lime juice, Indian curry, and freshly grated ginger. Set aside.

3. In a second bowl, mix the yogurt and flax mayonnaise.  I used homemade yogurt made from raw, grass-fed milk. Set aside.

4. In a third bowl place cubed mango. Set aside.

5. Cut the jalapeño and sweet red pepper in half. Remove seeds and ribs. Dice. Be careful not to touch your eyes. Wash your hands with soap and water afterwards. I wore rubber gloves, because my hands are sensitive to the jalapeño.

6. In a frying pan, sauté the peppers in butter or your choice of fat.

7. Add the cooked quinoa. Toss.

8. Add the lime juice, curry, ginger mixture. Toss.

9. Add the yogurt, mayonnaise mixture. Toss.

10. Add one teaspoon of the mint. Toss.

11. Add the cubed mango. Toss.

12. Add salt and pepper to taste.

13. Plate and garnish with mint.


Modifications and suggestions: vegans may substitute soy or rice yogurt and soy mayonnaise. Some protein types may want to add some meat to this dish. See how satisfied you feel.

You may want to try another fruit such as raisins or grapes instead of the mango.

This healthy, quick, and frugal recipe is featured in Pennywise Platter Thursday in the Nourishing Gourmet.

Copyright 2009 by Nurturing Wisdom


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