Quinoa and Black Bean Salad
Quinoa (pronounced "KEEN-wah") is a whole grain with origins in South America. It is combined in this recipe with black beans, savory vegetables, and spices for a cold salad that is light and refreshing. This salad is high in protein and can be served as a main or side dish.
Ingredients
US
Metric
- 120 ml quinoa (dry)
- 350 ml water
- 22 ml olive oil
- 15 ml lime juice
- 1 ml cumin
- 1 ml coriander (ground, dried cilantro seeds)
- 30 ml cilantro (chopped)
- 2 scallions (medium, minced)
- 1 can black beans, low-sodium (15.5 ounce can, rinsed and drained)
- 470 ml tomato (chopped)
- 1 red bell pepper (medium, chopped)
- 1 green bell pepper (medium, chopped)
- 2 green chiles (minced, to taste)
- black pepper (to taste)
Steps
- Wash hands with soap and water.
- Rinse the quinoa in cold water. Boil water in a saucepan, and then add the quinoa.
- Return to boil, and then simmer until the water is absorbed, 10 to 15 minutes. Cool for 15 minutes.
- While quinoa is cooking, mix olive oil, lime juice, cumin, coriander, chopped cilantro, and scallions in a small bowl, and set aside.
- Combine chopped vegetables with the black beans in a large bowl, and set aside.
- Once quinoa has cooled, combine all ingredients and mix well.
- Cover and refrigerate until ready to serve.
Nutrition (per serving)
| Calories | 173 |
|---|---|
| Protein | 7.0 g |
| Fat | 5.0 g |
| Carbs | 27.0 g |
| Fiber | 8.0 g |
| Sodium | 112 mg |
Source
USDA MyPlate Kitchen — Public domain (U.S. government work)