Ecuadorian cuisine is a vibrant mix of indigenous traditions and Spanish, African, and other international influences. The country’s diverse geography, from the Pacific coast to the high Andes and the Amazon rainforest, provides a rich variety of ingredients that contribute to its distinct culinary identity. One of Ecuador’s most cherished ingredients is quinoa, an ancient grain cultivated in the Andean region for thousands of years. Combined with locally grown tropical fruits such as mangoes, quinoa is transformed into a nutrient-dense dish that is both refreshing and satisfying.
The Ecuadorian Quinoa and Mango Salad takes inspiration from this cultural heritage, bringing together the nutty, earthy tones of quinoa with the bold sweetness of ripe mangoes. Quinoa has been an essential food source for Andean civilizations for centuries, valued for its high protein content, amino acids, and fiber. Once dismissed as a “poor man’s grain,” quinoa has gained global recognition in recent years as a superfood, fitting perfectly into modern healthy diets.
In Ecuadorian cuisine, fresh produce plays a crucial role, particularly in the coastal and Amazonian regions, where fruit varieties are abundant. Mango is one such fruit that thrives in Ecuador’s warm climate, offering a natural sweetness that pairs beautifully with savory and tangy components. When combined with crunchy cucumbers, zesty red onions, and fragrant cilantro, the mango in this salad adds layers of texture and flavor.
The dressing for this salad is simple yet deeply flavorful, reflecting the minimalist approach often seen in Ecuadorian salads. Lime juice provides a refreshing citrusy brightness, while extra virgin olive oil adds smoothness and depth. A touch of honey balances the acidity and enhances the fruit’s natural sugars without overpowering the overall balance of the dish. Seasoned with sea salt and freshly ground black pepper, this dressing ties everything together, creating a harmonious blend of flavors.
This Ecuadorian Quinoa and Mango Salad is highly versatile. It can be served as a light and refreshing lunch, a hearty side dish, or even as a base for adding proteins like grilled shrimp, chicken, or black beans for a more substantial meal. The salad’s vibrant colors and fresh ingredients make it a visually appealing addition to any table, and its combination of fiber, protein, and healthy fats ensures a nourishing dish that leaves you feeling energized.
In addition to its health benefits and delicious taste, this dish highlights Ecuador’s commitment to sustainability. Quinoa farming in the Andean highlands supports local agricultural practices, and using seasonal, locally available mangoes aligns with Ecuador’s tradition of fresh and farm-to-table eating. This salad embraces both past culinary traditions and modern nutritional insights, making it an excellent example of Ecuador’s evolving food culture.
For those looking to experience a taste of Ecuador at home, this Quinoa and Mango Salad is a perfect starting point. Whether enjoyed on a warm summer day or as a bright addition to a festive meal, it serves as a delicious reminder of the country’s rich culinary heritage and the importance of fresh, wholesome ingredients.
Ecuadorian Quinoa and Mango Salad
Equipment
- Medium saucepan
- Fine mesh strainer
- Mixing bowl
- Whisk
- Cutting board
- Sharp knife
Ingredients
Quinoa
- 1 cup quinoa Rinsed under cold water
- 2 cups water
Salad Ingredients
- 1 large mango Peeled and diced
- 1 cup cucumber Diced
- ¼ cup red onion Finely diced
- ¼ cup cilantro Chopped
Dressing
- 3 tablespoons lime juice Freshly squeezed
- 2 tablespoons extra virgin olive oil
- 1 teaspoon honey Optional, for sweetness
- ½ teaspoon sea salt Adjust to taste
- ¼ teaspoon black pepper Freshly ground
Instructions
- Rinse the quinoa under cold running water using a fine-mesh strainer. This removes any bitterness from the outer coating.
- In a medium saucepan, bring 2 cups of water to a boil. Add the quinoa, reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is fluffy and the water is absorbed.
- Fluff the quinoa with a fork and let it cool to room temperature before assembling the salad.
- In a mixing bowl, combine the diced mango, cucumber, red onion, and chopped cilantro.
- In a small bowl, whisk together lime juice, olive oil, honey (if using), salt, and black pepper.
- Add the cooled quinoa to the mango mixture. Drizzle the dressing over the salad and toss gently to combine.
- Let the salad sit for 10 minutes to let the flavors meld before serving.
Notes
- For extra texture, add toasted almonds or sunflower seeds.
- If mangoes aren’t in season, try substituting with ripe peaches or papaya.