Mango Parfait with Sweet Quinoa

This mango parfait made with sweet quinoa and naturally sweet mango puree. It’s so easy to make and very refreshing for the summer days. Moreover, the parfait is vegan, gluten free and refined sugar free too!

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It’s the mango season. Mango is an exotic fruit, it’s called the fruit king, and I don’t really buy it a lot. I visited my sister that lives in another city last weekend. And she got me some. She said they are ripe, but so delicious. I forgot them the next day, and I thought I’ll not wait another day for them to rot. But they needed to pureed, I was thinking of something cold and refreshing. So, ice cream popped in my head, but I’m not an ice cream person. And making one liter or two of mango ice cream doesn’t seem practical. Well, it’s not french vanilla 😀

Since it’s summer, and the blog was loaded with healthy cookies, I thought a colorful dish is in need. Something like my blackberry parfait so mango parfait was the answer.

So, I wanted to make things fro YOU as simple as possible. Sweet”almost” caramelized coconut quinoa layer, with a white coconut pudding layer. Topped with mango puree with a drizzle of honey and maybe some coconut flakes.

YOU can enjoy this parfait for breakfast or dessert, it doesn’t need high level of experience, only patience needed here. This dessert needs almost an hour to make, as you need to make each layer separately. And well chilling time is mandatory too.

The only thing feels weird to me here, that I got perfect layers. I even wanted the layers to be a bit messy , like this one it’s technically eton mes, a mix of meringue, whipped cream and fruit, not a parfait) not sure why and how I ended with this perfect one. I didn’t really meant to.

The layers looks perfectly measured and the consistency is perfect. There is NO gelatin here, but they look so in uniform. I feel like it’s not me who made it. I’m so happy with where I am now. A perfectionist in desserts making, that doesn’t meant I’m a pro, well yet! But not in life hhh.

And I thought simple composition and light colors photography, reflect the lightness and fluffiness of this mango paarfit dessert.

Why this mango parfait is good for you

It’s no wonder Mango got the popular name “The King of Fruits“; Because of it’s high nutritional value. As Mango’s color is mid-range of yellow to orange, this means it’s high in Beta-carotene (precursor form of Vitamin A) which acts like antioxidant.

• •  Mango, Is a low calorie food, has abundant amounts of Vitamin C , exceeding the daily RDA, good amounts of Vitamin  B6, Vitamin E , and high in Magnesium, Potassium, Copper, and traces of Iron.
  • It also has phytochemicals which are non-nutritive plant chemicals that have many health benefits like anti cancer properties, and soluble dietary fiber like Pectin which aids of lowering serum cholesterol in the body.
  •  Quinoa It has 8g Protein per cup, it’s a complete one, which means it has all the essential amino acid your body need. It is moderate in Calories which are 220 per cup. It has good amounts of B vitamins especially Folate, and has a good amounts of minerals like Magnesium, and Manganese. And has 5g of Fiber.
  •  Coconut milk it has good kind of fats, the unsaturated one that is good for your heart.  It has an amazing flavor, and suits sweet dishes and savory as well
  • It’s creamy, yummy, refreshing and colorful 🙂

If you made this parfait, I would love to hear your feedback and see your creations! Tag me on instagram @Nutrizonia or use the #Nutrizonia

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Yield: 2 glass

Sweet Quinoa mango parfait

Prep Time: 10 minutes

Cook Time: 1 hour

Total Time: 1 hour 10 minutes

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Ingredients

• Coconut quinoa layer:
• 50 ml water
• 170 ml coconut milk
• 2 Tb coconut sugar
• 45 g raw quinoa
• Coconut milk layer
• 3 Tb cornstarch
• 340 ml coconut milk
• 150g ( 1 big ripe mango)

Instructions

1. In a small pot, on a medium heat, add all the ingredients for quinoa layer, and cover with a tight lid.
2. Let it come to gentle boil, then reduce heat to the minimum, and keep simmering it for 20-25 min or until the quinoa is bigger in size, softer and fluffier.
3. Remove from the stove, and add cooked quinoa to the glass equally or as you wish, or in in one big bowl, or in desired cup or jar.
4. In another small or medium pot, heat the coconut milk on medium heat. remove 3 Tb and mix them with corn starch, then return the mixture to the pot.
5. stir occasionally, and when its starts to thicken, keep stirring gently, until the mixture consistency is thick enough like a pudding* when it sits on the back of the spoons
6. Remove from the stove, and pour over the chilled quinoa.
7. Put aside and it it cols and then put tin the refrigerator, and wait for 30 mins at least.
8. Peel the mango, and cut the flesh and put in the food processor, blend it well and transfer it to a small pot.
9. On a medium heat cook mango until is thick as you wish.
10. Now keep in the fridge until time of serving.

Notes

*You can add your favorite healthy sugar alternative, to the coconut layer. However, what I had will change the color, so I opt to put nothing, and it was really good.

**If the mango is sweet enough, it doesn't need any sugar. However, if you add sugar , it will thicken in a better way, but it doesn't meant to be a very sweet dessert.

Nutrition Information:

Yield:

2

Serving Size:

1 grams
Amount Per Serving: Unsaturated Fat: 0g