Black Bean and Quinoa Salad

We try to avoid rice, pastas, and breads as much as we can. But when we are craving carbohydrates, we try to reach for quinoa. Though quinoa is heavy on the carbohydrate, it is different from the classic pastas in that it is also a good source of protein and fiber. It is the fiber and the protein in this ancient seed that makes it nutritionally dense and guilt free (for the most part). When cooking with carbohydrates, the key is moderation and serving size. For this recipe of 4 servings, we only used half a cup of quinoa. Instead of focusing on the carbohydrate, we focused on the vegetables in the salad.

Ingredients

  • Quinoa (1/2 cup)
  • Corn (2)
  • Red Bell Pepper (1)
  • Black Bean (1 can)
  • Green Onions (4)
  • Jalapeno (1)
  • Avocado (1)
  • Mango (1)
  • Cilantro (1 bunch)
  • Lime (3)
  • Olive Oil
  • Salt

Recipe (Serves 4)

  1. There are many ways to cook quinoa. We prefer to cook it in our rice cooker. Soak the quinoa for 30 minutes if you are able. The ratio of quinoa to water is generally 1:2. So cook 1/2 cup of quinoa with 1 cup of water and some salt and olive oil.
  2. Rinse and wash the black beans and add it to cooked quinoa. Add some salt to taste. Let cool.IMG_1921[1].JPG
  3. To prepare the salad, finely chop the red bell pepper, green onions (just the green portions), avocado, and mango. Microwave the corn for about 2 minutes and then remove the kernels and add to salad.IMG_1924[1].JPG
  4. To prepare the dressing, blend the jalapeno (remove the seeds), the juice of 3 limes, and 3/4 of the cilantro and 1 tablespoon of olive oil and salt to taste. If you don’t like your food as spicy, then use only half the jalapeno.
  5. Then to a large pan on low heat, mix together the quinoa, the salad, and the black beans. Add salt to taste. Mix thoroughly with the dressing. Garnish with the remaining cilantro. Enjoy!

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