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Quinoa and Black Bean Salad

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Quinoa and Black Bean Salad
En Español

Fivestar Rating
(119 votes)
Recipe Total Cost
  • Makes: 6 servings

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.

Ingredients

  • 1/2 cup quinoa (dry)
  • 1 1/2 cups water
  • 1 1/2 tablespoons olive oil
  • 3 teaspoons lime juice
  • 1/4 teaspoon cumin
  • 1/4 teaspoon coriander (ground, dried cilantro seeds)
  • 2 tablespoons 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 (minced, to taste)
  • black pepper (to taste)

Directions

1. Rinse the quinoa in cold water. Boil water in a saucepan, and then add the quinoa.

2. Return to boil, and then simmer until the water is absorbed, 10 to 15 minutes.

3. 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.

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.

Notes

Source: US Department of Health and Human Services
National Institutes of Health
National Heart, Lung and Blood Institute, Delicious Heart-Healthy Latino Recipes/Platillos latinos sabrosos y saludables

Nutrition Information

Serving Size: 1 cup (254g)
Nutrients Amount
Total Calories 199
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 154 mg
Carbohydrates 32 g
Dietary Fiber 9 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 9 g
Vitamin D 0 mcg
Calcium 64 mg
Iron 3 mg
Potassium 628 mg
N/A - data is not available
Nutrients Amount
Total Calories 199
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 32 g
Dietary Fiber 9 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 9 g
Minerals
Calcium 64 mg
Potassium 628 mg
Sodium 154 mg
Copper 343 mcg
Iron 3 mg
Magnesium 76 mg
Phosphorus 202 mg
Selenium 2 mcg
Zinc 1 mg
Vitamins
Vitamin A 64 mcg RAE
Vitamin B6 0.3 mg
Vitamin B12 0 mcg
Vitamin C 51 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 23 mcg
Folate 105 mcg DFE
Thiamin 0.3 mg
Riboflavin 0.1 mg
Niacin 1 mg
Choline 40 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1 1/4 cups
Grains
1/2 ounces
Protein Foods
1 1/2 ounces

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didnt have any lime juice or cumin - we dont care for green peppers - we substituted - lemon juice, garlic, paprika, then added carrots instead of the peppers. sweetened the dressing with Stevia - 1/2 tsp. DELICIOUS!