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American Family Children's Hospital
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Quinoa and Black Bean Salad

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Quinoa and Black Bean Salad (pdf)

This combo recipe is a meal in one since it contains a carbohydrate/starch (quinoa), a protein (black beans) and several vegetables.

 

Ingredients

  • ½ cup dry quinoa, rinsed
  • 1 ½ cups water, to cook quinoa
  • 1 ½ Tablespoons olive oil
  • 1 Tablespoon lime juice
  • ¼ teaspoon cumin
  • ¼ teaspoon ground coriander
  • 2 Tablespoons chopped fresh cilantro
  • 2 green onions, minced
  • 1 15-ounce can of unsalted black beans, rinsed and drained
  • 2 cups fresh tomato, chopped
  • 1 red bell pepper, chopped
  • 1 green bell pepper, chopped
  • 2 green chilis or jalepeno peppers, minced, to taste (remove seeds if you prefer your food less spicy)
  • Black pepper, to taste

Directions

 

Boil water, add quinoa and simmer until water is absorbed, about 10-15 minutes. Cool quinoa for about 15 minutes.

 

Mix olive oil, lime juice, cumin, coriander, chopped cilantro, and green onions in a small bowl.

 

Combine chopped vegetables and beans in a large bowl, add cooled quinoa and dressing.

 

Refrigerate for about an hour before serving to blend flavors.

 

Makes 4 servings

 

Nutritional Details

 

Per serving

Calories: 220

Fat: 7 gm

Saturated Fat: 1 gm

Carbohydrates: 35 gm

Sodium: 25 mg

Fiber: 12 gm

Protein: 11 gm