This post was created in partnership with the National Mango Board. All opinions are our own.
Meet our new favorite 30 minute recipe: tropical mango bowls! Healthy bowl meals are not only incredibly delicious, they’re beautiful and simple to make: the triple threat of weeknight cooking, am I right? Mangos weren’t always part of Alex and my weeknight repertoire. But, we’ve been practicing cutting them and incorporating them into our simple meal routine. These tropical mango bowls are one of the most delicious ways we’ve tried yet (except for our grilled mango tacos, of course!). To show you just how simple these babies are to pull together, we even put together a special video!
ALSO, as you saw in the video: did you know that there are six varieties of mangos that are available in the US? Below is a little chart we made to show off a few of the most common varieties! For this recipe, we’re featuring the Francis mango.
A few fun facts about the Francis mango:
- When it’s ripe (watch how to choose a perfectly ripe mango!), the skin turns from green to yellow and it’s soft to the touch.
- It has a rich, sweet, and complex flavor.
- It grows on small farms throughout Haiti and is available in April to June.
- Like all mangos, the Francis mango is very high in vitamin C and is also a good source of vitamin A and fiber. One cup of diced mangos provides 100% of your daily vitamin C.
And now, for these tropical mango bowls! This recipe is vegan and gluten-free, and beautiful with all the colorful veggies! In addition to mango, the quinoa bowls include red pepper, red cabbage, avocado, fresh greens, cilantro and cashews. Top it off with our citrus drizzle, a blended combination of cashews, orange and lime juice, and fresh ginger. Quinoa bowls are so simple to make: this one can be whipped up in just about 30 minutes. Alex and I made these bowls for my parents and they both loved the fresh flavors. My mom especially loved the dressing, and liked that it brings added protein to the dish since it’s made of cashews.
We hope you enjoy these mango bowls! As always, let us know in the comments below if you try them, or tag us on Instagram at @acouplecooks.
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These mango bowls are vegetarian, vegan, gluten-free, plant-based, and dairy-free.
Looking for a tasty 30 minute meal? These colorful tropical mango bowls are simple, vegan and gluten-free, and best of all: delicious! Bowl meals make eating healthy food fast and easy.
For the bowls:
- 1 1/2 cups quinoa
- 1/2 teaspoon kosher salt
- 3 to 4 Francis mangos
- 1 avocado
- 1 red pepper
- 1/2 small red cabbage
- 8 cups mixed greens
- Cashews, for the garnish
- Cilantro, for the garnish (optional)
For the citrus drizzle:
- ½ cup raw cashews
- 1 teaspoon minced ginger
- ½ cup orange juice (1 large orange)
- 1 tablespoon lime juice
- ¼ teaspoon kosher salt
Place the cashews in a bowl and soak them while making the recipe, or at least 20 minutes.
Cook the quinoa: Using a strainer, rinse the quinoa under cold water, then drain it completely. Place the quinoa in a saucepan with 3 cups water. Bring it to a boil, then reduce the heat to low. Stir once, then simmer where the water is just bubbling for about 17 to 20 minutes, until the water has been completely absorbed (check by pulling back the quinoa with a fork to see if water remains). Remove from the heat, cover the pot and allow the quinoa to steam for 5 minutes, then fluff the quinoa with a fork. Stir in 1/2 teaspoon kosher salt.
Meanwhile, chop the mangos, avocado, and red pepper. Thinly slice the red cabbage.
When the quinoa is done, drain the cashews. Peel and mince the ginger. Add cashews, ginger, orange juice, lime juice, and kosher salt to the bowl of a high speed blender. Blend until the mixture is completely smooth. Add more water as you go if needed. Taste and add more salt or lime juice if desired.
To serve, place the quinoa and greens in a bowl, and arrange the veggies and mango on top. Garnish with cashews and torn cilantro, and drizzle generously with dressing (make sure to use enough to flavor the entire bowl; the dressing also brings in added protein!).
About the Authors
Cookbook Author and writer
Sonja Overhiser is author and recipe developer of Pretty Simple Cooking, named one of the “best vegetarian cookbooks” by Epicurious, and a recipe developer and healthy & sustainable food advocate behind the award-nominated food blog A Couple Cooks.
Cookbook Author and photographer
Alex Overhiser is photographer and recipe developer of Pretty Simple Cooking, named one of the “best new cookbooks” by Bon Appetit, and a recipe developer, photographer, and technical expert at A Couple Cooks.