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.
- 6 Servings
- $3.00 - $5.99
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.
- 6 Servings
- $3.00 - $5.99
Ingredients
- 1/2 cup quinoa
- 1 1/2 cups water
- 1 1/2 tablespoons olive oil
- 3 teaspoons lime juice
- 1/4 teaspoon cumin
- 1/4 teaspoon coriander
- 2 tablespoons cilantro
- 2 scallions
- 1 can black beans, low-sodium
- 2 cups tomato
- 1 red bell pepper
- 1 green bell pepper
- 2 green chiles
- black pepper
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.
Ingredients
Serving Size: 1 cup (254g)
| Nutrients | Amount |
|---|---|
| Total Calories | 173 |
| Total Fat | 5 g |
| Saturated Fat | 1 g |
| Monounsaturated Fat | 3 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 6 mg |
| Cholesterol | 0 mg |
| Carbohydrates | 27 g |
| Dietary Fiber | 8 g |
| Total Sugars | 4 g |
| Added Sugars included | 0 g |
| Protein | 7 g |
| Minerals | |
| Calcium | 50 mg |
| Potassium | 554 mg |
| Sodium | 112 mg |
| Copper | 294 mcg |
| Iron | 3 mg |
| Magnesium | 67 mg |
| Phosphorus | 172 mg |
| Selenium | 2 mcg |
| Zinc | 1 mg |
| Vitamins | |
| Vitamin A | 66 mcg RAE |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 0 mg |
| Vitamin C | 62 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 23 mcg |
| Folate | 87 mcg DFE |
| Thiamin | 0.2 mg |
| Riboflavin | 0.2 mg |
| Niacin | 1 mg |
| Choline | 34 mg |
Source:
- Delicious Heart-Healthy Latino Recipes/ Platillos Latinos Sabrosos y Saludables
- US Department of Health and Human Services
- National Heart, Lung, and Blood Institute