By Katie Bowles
Photo courtesy MSPhotographic/Shutterstock.com
Quinoa Salad with Black Beans
Prep/Cook Time: 20 minutes
Michelle Pryslak, MPH, RD of Food, Health and Nutrition, LLC recommends this light salad as a great dish to take for a potluck, on a picnic or to a barbecue. It can be served as an entrée or as a side dish to a main course. Leftovers can be chilled for quick lunches and dinners for up to 3 days. The health benefits of the ingredients in this salad are vast, according to Pryslak. Check out a few here:
Quinoa is a complete protein; it contains all 9 essential amino acids that are required by the body as building blocks for muscles. It is high in magnesium, which helps relax your muscles and blood vessels and affects blood pressure. Quinoa is also gluten-free and safe for those with gluten intolerance or anyone with celiac disease.
Oregano is antibacterial and contains antioxidants, and is a source of folate, magnesium and vitamin B6.
Cumin is a good source of iron and cumin seeds may aid in digestion.
Black beans are a good source of fiber and protein. They aid in steadying the rate of movement through the digestive tract which helps blood sugar regulation because a slow rate of movement slows the breakdown of food into component parts.
Makes eight (two cup) servings; you can use a two cup serving for a main dish or one cup as a side dish.
Ingredients
-1 cup dry quinoa
-2 cups water
-1/3 cup finely diced red onion
-1 can low-sodium black beans, drained and rinsed
-1 cup fresh or frozen corn, thawed
-3 oz. low-fat feta cheese, crumbled
-½ cup fresh cilantro, chopped
Vinaigrette:
-3 Tbsp. of olive oil
-4 Tbsp. lime juice (about 3 limes)
-3 Tbsp. water
-2 cloves fresh garlic
-2 Tbsp. ground cumin
-2 tsp dried oregano
-2 tsp chili powder
-½ tsp salt
Preparation
-Place quinoa and cups of water in 1 ½ quart saucepan and bring to a boil. Reduce to simmer, cover and cook until water is absorbed (about 15 minutes). Remove from heat, let cool and fluff with fork.
-While quinoa is cooking, prepare the vinaigrette by combining ingredients in a small bowl and whisking until well combined.
-In a very large bowl, combine cooled quinoa with remaining ingredients. Pour vinaigrette over salad and mix until well combined.
Nutrition Information per serving
-Calories: 233
-Protein: 9 grams
-Carbohydrates: 30 grams
-Fat: 9 grams
-Saturated Fat: 2 grams
-Cholesterol: 7.5 grams