Wednesday, May 4, 2011

Black Bean and Quinoa Salad

This is a fresh, healthy salad starring quinoa- a super grain that is high in protein, fiber and is naturally gluten free/easy to digest too! I combined it with black beans plus a few other simple ingredients and some spice and the result was a festive salad that makes a nice side dish or a light main meal.


3 cups cooked quinoa
One 15 ounce can of black beans, rinsed well
1 cup corn (fresh, canned or thawed frozen)
¼ cup finely chopped Anaheim chili pepper
¼ cup finely chopped white onion
1 cup finely chopped red bell pepper
1-2 tablespoons chopped fresh cilantro
1 teaspoon olive oil
1 tablespoon lime juice
½ tablespoon ground cumin
Salt and pepper to taste
Optional garnshes: chopped tomato, avocado, light sour cream (or fat free yogurt), low fat cheese, more lime juice and cilantro if desired


Cook quinoa according to package directions. (I used a 15 ounce can of chicken broth and the rest water to make up the required amount of liquid and with Trader Joes brand quinoa which was 1 cup dry. The quinoa was added to the can of chicken broth plus ¼ cup water, brought to a boil and then simmered until all liquid is absorbed, about 10-15 minutes). Meanwhile add the teaspoon olive oil to a large pan, throw in in the peppers and onion and sauté on medium high heat until slightly soft, about 3-5 minutes. Then add the corn, black beans, corn, lime juice, cumin and chopped cilantro and heat another 5 minutes, stirring frequently. Mix in the cooked quinoa and heat for another 3 to 5 minutes. Serve warm with optional garnishes such as chopped tomato, avocado, light sour cream (or fat free yogurt), low fat cheese or more lime juice and cilantro if desired.
If you are on a gluten free diet use water or gluten-free broth to cook the quinoa.

Makes 6.cups, 12 servings

Serving size: 1/2 cup Calories 110 Protein 4 g Carb 18 g Fiber 3 g Sugars 2 g Fat 1.5 g Saturated fat 0 g Sodium 300 mg


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