Quinoa, Tomato, 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.
- Prep Time20 min
- Cook Time15 min
- Total Time35 min
- Yield6 servings
- Serving Size1 cup (254 g)
- Energy140 cal
Ingredients
- 1/2 cup quinoa (dry)
- 1 1/2 cups water
- 1 1/2 tbsp olive oil
- 3 tsp lime juice
- 1/4 tsp cumin
- 1/4 tsp coriander (ground, dried cilantro seeds)
- 2 tbsp cilantro (chopped)
- 2 scallions (medium, minced)
- 1 can black beans (15.5 ounce can, rinsed and drained)
- 2 cups tomato (chopped)
- 1 red bell pepper (medium, chopped)
- 1 green bell pepper (medium, chopped)
- 2 green chiles (fresh, minced, to taste)
- Salt and black pepper (to taste)
Method
Preparation
1
Rinse the quinoa in cold water with a strainer. Boil water in a saucepan, and then add the quinoa.
2
Return to a boil, and then turn it down to a simmer until the water is absorbed, 10 to 15 minutes.
3
Cool for 15 minutes. While quinoa is cooling, mix olive oil, lime juice, cumin, coriander, chopped cilantro, and scallions in a small bowl, and set aside.
4
Combine chopped vegetables with the black beans in a large bowl, and set aside.
5
Once quinoa has cooled, combine all ingredients and mix well. Cover and refrigerate until ready to serve.
Feel free to put additional vegetables in this salad. Corn, avocado, or cucumbers are recommended.
Nutrition Facts
- Serving Size1 cup (254 g)
- Amount per serving
- Calories140
- % Daily Value*Standard DV
- Total Fat5 g78 g6.41%
- Saturated Fat1 g20 g5%
- Cholesterol0 mg300 mg0%
- Sodium210 mg2300 mg9.13%
- Total Carbohydrate23 g275 g8.36%
- Dietary Fiber5 g28 g17.86%
- Protein5 g50 g10%
