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Quinoa and Black Bean Salad

Quinoa and Black Bean Salad

103 Ratings
103 Ratings
Recipe Image
Quinoa and Black Bean Salad in a bowl
Makes: 6 servings
Total Cost: $$$$

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, low-sodium (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. Wash hands with soap and water.
  2. Rinse the quinoa in cold water. Boil water in a saucepan, and then add the quinoa.
  3. Return to boil, and then simmer until the water is absorbed, 10 to 15 minutes. Cool for 15 minutes.
  4. While quinoa is cooking, mix olive oil, lime juice, cumin, coriander, chopped cilantro, and scallions in a small bowl, and set aside.
  5. Combine chopped vegetables with the black beans in a large bowl, and set aside.
  6. Once quinoa has cooled, combine all ingredients and mix well.
  7. Cover and refrigerate until ready to serve.

Notes

Learn more about:

Source:

Delicious Heart-Healthy Latino Recipes/ Platillos Latinos Sabrosos y Saludables
US Department of Health and Human Services
National Heart, Lung, and Blood Institute

Nutrition Information

Serving Size: 1 cup (254g)
Nutrients Amount
Total Calories 173
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 112 mg
Carbohydrates 27 g
Dietary Fiber 8 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 7 g
Vitamin D 0 mcg
Calcium 50 mg
Iron 3 mg
Potassium 554 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 173
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 27 g
Dietary Fiber 8 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 7 g
Minerals
Calcium 50 mg
Potassium 554 mg
Sodium 112 mg
Copper 294 mcg
Iron 3 mg
Magnesium 67 mg
Phosphorus 172 mg
Selenium 2 mcg
Zinc 1 mg
Vitamins
Vitamin A 66 mcg RAE
Vitamin B6 0.3 mg
Vitamin B12 0 mg
Vitamin C 62 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 23 mcg
Folate 87 mcg DFE
Thiamin 0.2 mg
Riboflavin 0.2 mg
Niacin 1 mg
Choline 34 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1 1/4 cups
Grains 1/2 ounces
Protein Foods 1 1/2 ounces

Write a review

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!
06/15/10
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