Ingredients:
1 cup uncooked quinoa, well rinsed
1/2 teaspoon salt
2 cups water
1/3 cup diced red onion
2 tbsp lime juice
1 15-ounce can black beans, drained and rinsed
1 cup frozen corn or a can of corn
3 medium tomatoes, seeded and cut into chunks
1 jalapeño, seeded and finely chopped
1/4 cup chopped cilantro, including tender stems, packed
3 tbsp olive oil
Instructions:
1. Put the rinsed quinoa, salt and water into a pot and bring it to a boil. Cover and simmer gently until the quinoa absorbs all the water, about 10-15 minutes. Remove from heat and let sit for 5 minutes. Place into a large bowl and fluff up with a fork to help it cool more quickly.
2. While the quinoa is cooking, prepare the rest of the salad. Soak the red onions in the lime juice and set aside. Soaking the onions in lime juice (or lemon juice or water) helps take the edge off of them. Mix the prepped black beans, corn kernels, tomatoes, jalapeños, cilantro and oil into a large bowl.
3. When the quinoa has cooled, mix it into the bean mixture. Add the red onion and the lime juice and add salt, more oil or lime juice to taste. Serve at room temperature.
Can eat with tortilla chips.
Nutritional Facts of Quinoa:
- Valuable amounts of hearth-healthy fats
- Nutrient richness
- Anti-Inflammatory
- Provides protein quality
- Diabetes risk reduction
Since summertime is coming soon, this is a healthy salad that you can eat with lettuce or by itself. To make it a meal, you can throw some chicken on it and eat it with chips. Everything fresh goes into it and you can even withhold some of the ingredients and replace it with other vegetables you like.
Quinoa Salad with Black Beans and Corn
Prep Time: 15 Minutes Cook Time: 25 Minutes
Yield: Serves 4-6
Ingredients:
1 cup uncooked quinoa, well rinsed
1/2 teaspoon salt
2 cups water
1/3 cup diced red onion
2 tbsp lime juice
1 15-ounce can black beans, drained and rinsed
1 cup frozen corn or a can of corn
3 medium tomatoes, seeded and cut into chunks
1 jalapeño, seeded and finely chopped
1/4 cup chopped cilantro, including tender stems, packed
3 tbsp olive oil
Instructions:
1. Put the rinsed quinoa, salt and water into a pot and bring it to a boil. Cover and simmer gently until the quinoa absorbs all the water, about 10-15 minutes. Remove from heat and let sit for 5 minutes. Place into a large bowl and fluff up with a fork to help it cool more quickly.
2. While the quinoa is cooking, prepare the rest of the salad. Soak the red onions in the lime juice and set aside. Soaking the onions in lime juice (or lemon juice or water) helps take the edge off of them. Mix the prepped black beans, corn kernels, tomatoes, jalapeños, cilantro and oil into a large bowl.
3. When the quinoa has cooled, mix it into the bean mixture. Add the red onion and the lime juice and add salt, more oil or lime juice to taste. Serve at room temperature.
Can eat with tortilla chips.
Nutritional Facts of Quinoa:
- Valuable amounts of hearth-healthy fats- Nutrient richness
- Anti-Inflammatory
- Provides protein quality
- Diabetes risk reduction
Since summertime is coming soon, this is a healthy salad that you can eat with lettuce or by itself. To make it a meal, you can throw some chicken on it and eat it with chips. Everything fresh goes into it and you can even withhold some of the ingredients and replace it with other vegetables you like.
Sara Lee
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=142
http://www.simplyrecipes.com/recipes/quinoa_salad_with_black_beans_corn_and_tomatoes/