Home » Uncategorized » Here is a healthy and quick salad everyone needs to make for July 4th.

Here is a healthy and quick salad everyone needs to make for July 4th.

image

Quinoa Black Bean Salad Recipe – 6 Servings

Total Prep & Cook Time: 35 Minutes

Nutrition Data Per Serving: 253 calories, 7 g fat, 38 g carbs, 254 mg sodium, 9 g fiber, 10 g protein, low Saturated Fat & Cholesterol, good source Vit K, Folate, Magnesium, Manganese, Vit. A, Vit. C.

Ingredients:

3 cups cooked quinoa
1 1/2 cups cooked black beans (from 1/2 cup dry beans). If using canned beans (1 can), drain and rinse well
1 jalapeno pepper, seeded and minced
2 garlic cloves, minced, OR 1 tsp garlic powder
1/2 cup chopped celery
1 carrot, peeled, halfed lengthwise, sliced thin diagonally
1 cup chopped fresh yellow or green beans
1/2 cup red pepper, diced
1/2 cup green pepper, diced
1 tsp cumin powder
2 tsp coriander powder
1 medium ripe tomato o4 1 cup grape tomatoes, halved
1 cup chopped cucumber
1/3 cup sliced olives
1/4 cup chopped fresh cilantro or basil
1/4 cup chopped scallions

Dressing:
1/4 cup freshly squeezed lime juice (juice of 1 or 2 limes)
1/4 cup olive oil
1 tsp salt or to taste
1 Tbsp dried basil leaf
Fresh ground black pepper
Pinch chipotle powder
1 tsp apple cider vinegar

Directions

The quinoa can be made ahead of time and refrigerated – Rinse quinoa and drain through a large fine mesh strainer. Place in a 2 qt pot with 1 1/2 c. water and 1/2 tsp salt. Bring to a full boil, cover tightly, turn down to low, and cook for 12 minutes. Remove from heat and allow to sit 5 minutes covered. Fluff quinoa gently with a fork and set aside to cool.

If using canned beans, drain, rinse and set aside to drain
Sauté jalapeno, fresh garlic, in 1 Tbsp olive oil until softened but not browned
Add the celery, carrot, green beans, green & red peppers and sauté 5 minutes
Add the cumin and coriander, cook and stir 1 minute
Add 1 Tbsp water, cover and steam 2 minutes
Blend dressing ingredients with a whisk or shake in a jar
Add quinoa, black beans, sautéed veggies, tomatoes, cucumber, fresh minced cilantro or basil, scallions, to a large bowl
Pour on dressing and stir gently to combine. Adjust salt and pepper to taste
Serve quinoa salad warm, or cover and chill

http://www.savvyvegetarian.com/vegetarian-recipes/quinoa-black-bean-salad.php

 

Comments are closed.

error: Content is protected !!