Black Bean Quinoa Salad

Whether you are trying quinoa for the first time or trying a new quinoa recipe, this Black Bean Quinoa Salad is sure to please.  I like to prepare this salad to be enjoyed over a couple days for lunches.  It would also be an excellent accompaniment to grilled chicken.  Quinoa (pronounced Keen-wah) is an amino acid-rich (protein) seed that has a fluffy, slightly crunchy texture with a nutty flavor when cooked. Quinoa has deep South American roots and is an ancient grain-like crop.  The Incas called it the “mother grain” and actually revered it as sacred.

This little seed is a nutritional powerhouse.  The quinoa seed is high in protein, calcium and iron, a relatively good source of vitamin E and several of the B vitamins.  The protein in quinoa is considered to be a complete protein due to the presence of all 8 essential amino acids. Cooked quinoa is a great substitute for rice or barley and can be used in salads, stews, soups and casseroles.  Before cooking, one must rinse the seeds to remove their bitter resin-like coating, which is called saponin.  This process has likely been done when packaging but it is recommended to rinse again prior to preparing the grain.

 
Why Healthy

  • Quinoa is a power house grain-like seed providing an excellent source of protein.
  • Black beans provide fiber and protein.
  • The dressing is significantly lower in fat than most, providing a tangy taste which matches perfectly against the cumin and chili powder.

 

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Black Bean Quinoa Salad

A nutritional powerhouse, quinoa is a great choice for salads.

Yield: Serves 4

Prep Time: 15 mins

Cook Time: 20 mins

Ingredients:

1-1/4 Cup Water
1 Cup Uncooked Quinoa, Rinsed (be sure to use a fine sieve colander when rinsing)
1 Cup Cherry Tomatoes, Cut Into Quarters
1/2 Cup Minced Fresh Cilantro
1/2 Cup Finely Chopped Red Onion
1/4 Cup Chopped Green Onions
1 Orange Bell Pepper, Cleaned and Seeded and Finely Chopped
1 (15 ounce) Can Rinsed and Drained Black Beans
Dressing:
1/4 Cup Lime Juice
1 Tablespoon Olive Oil
1/4 Teaspoon Salt
1 Teaspoon Ground Cumin
1/2 Teaspoon Chili Powder
1/4 Teaspoon Freshly Ground Pepper

Directions:

Bring water to a boil in a medium saucepan.
Add quinoa; cover, reduce heat and simmer for 12 minutes.
Let stand for 5 minutes and fluff, and let cool.
Combine quinoa and remaining salad ingredients in a large bowl.
Prepare dressing ingredients by whisking together in a small bowl, and then pour onto salad and toss to coat.

 

One Response to “Cooking Dried Black Beans”

  1. Peggy Smith — December 28, 2012 @ 10:48 pm

    Thank You for the black bean recipe. I started buying the dried black beans to CAn instead of buying them because of the high sodium content.
    I will now use your recipe because of added ingred, for flavor.

    Love your healthy take on recipes.Thank You

    [Reply]

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