Recipe of the Week: Quinoa and Black Bean Salad

[Guest guest]

As reported in The Best years in Life Healthy Recipes

 

 

Recipe of the Week

 

 

 

 

 

Try a New Whole Grain Tonight

With research suggesting a link between increased whole-grain consumption and a lower risk of heart disease, diabetes and cancer, experts continue to encourage Americans to eat more whole grains. But don't limit yourself to brown rice and whole-wheat pasta – exploring other whole-grain products is a great way to get more variety into your diet. Quinoa (keen-wah), which has a mild, nutty flavor and a higher protein content than other whole grains, is a tasty alternative.

 

 

 

 

 

 

 

 

Quinoa and Black Bean Salad

 

1 1/2 cups quinoa

1 (15 oz.) can black beans, rinsed and drained

1 1/2 Tbsp. red wine vinegar

Salt and freshly ground black pepper, to taste

1 1/2 cups cooked corn kernels (fresh or frozen)

1 red bell pepper, seeded and chopped

4 scallions, chopped

1 tsp. minced garlic

1/4 tsp. cayenne pepper

1/4 cup fresh cilantro leaves, chopped fine

1/3 cup fresh lime juice

1/2 tsp. sea salt

1 1/4 tsp. dried cumin

1/3 cup olive oil

 

Rinse the quinoa in a fine sieve under cold running water until the water runs clear. Put the quinoa in a pot with 2 1/4 cups water. Bring to a boil, then cover and simmer for 20 minutes or until the water is absorbed and the quinoa is tender. Fluff the quinoa with a fork and transfer to a large bowl to cool.

 

 

While the quinoa is cooking, in a small bowl toss the beans with the vinegar and salt and pepper to taste.

 

 

Combine the beans, corn, bell pepper, scallions, garlic, cayenne and cilantro with the cooled quinoa. Toss well.

 

 

In a small bowl whisk together the lime juice, salt and cumin. Slowly pour in the oil while whisking. Drizzle the dressing over the salad and toss well.

 

 

 

Note: The salad may be made a day ahead and refrigerated, covered. Bring it to room temperature before serving.

 

 

Makes 6 main-dish servings.

 

 

 

Per serving: 360 calories, 13 g total fat (2 g saturated fat), 47 g carbohydrate,

11 g protein, 7 g dietary fiber, 260 mg sodium.

[Guest guest]

Quinoa is fantastic, it is the only grain I eat. Great mixed with salads. It one the highest in protein of all the grains and the only one that is acidic to the body. Yummy...

 

Tammatha

 

-

May

oleander soup

Saturday, June 28, 2008 5:41 PM

Recipe of the Week: Quinoa and Black Bean Salad

 

 

 

 

As reported in The Best years in Life Healthy Recipes

Recipe of the Week

Try a New Whole Grain Tonight With research suggesting a link between increased whole-grain consumption and a lower risk of heart disease, diabetes and cancer, experts continue to encourage Americans to eat more whole grains. But don't limit yourself to brown rice and whole-wheat pasta – exploring other whole-grain products is a great way to get more variety into your diet. Quinoa (keen-wah), which has a mild, nutty flavor and a higher protein content than other whole grains, is a tasty alternative.

 

 

 

 

Quinoa and Black Bean Salad

1 1/2 cups quinoa1 (15 oz.) can black beans, rinsed and drained1 1/2 Tbsp. red wine vinegarSalt and freshly ground black pepper, to taste1 1/2 cups cooked corn kernels (fresh or frozen)1 red bell pepper, seeded and chopped4 scallions, chopped1 tsp. minced garlic1/4 tsp. cayenne pepper1/4 cup fresh cilantro leaves, chopped fine1/3 cup fresh lime juice 1/2 tsp. sea salt1 1/4 tsp. dried cumin1/3 cup olive oil

Rinse the quinoa in a fine sieve under cold running water until the water runs clear. Put the quinoa in a pot with 2 1/4 cups water. Bring to a boil, then cover and simmer for 20 minutes or until the water is absorbed and the quinoa is tender. Fluff the quinoa with a fork and transfer to a large bowl to cool.

While the quinoa is cooking, in a small bowl toss the beans with the vinegar and salt and pepper to taste.

Combine the beans, corn, bell pepper, scallions, garlic, cayenne and cilantro with the cooled quinoa. Toss well.

In a small bowl whisk together the lime juice, salt and cumin. Slowly pour in the oil while whisking. Drizzle the dressing over the salad and toss well.

Note: The salad may be made a day ahead and refrigerated, covered. Bring it to room temperature before serving.

Makes 6 main-dish servings.

Per serving: 360 calories, 13 g total fat (2 g saturated fat), 47 g carbohydrate,11 g protein, 7 g dietary fiber, 260 mg sodium.