Quinoa and Black Bean Salad
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.
- Yield
- 6 servings
- Serving size
- 1 cup (254g)
- Rating
- 3.33 of 5 (104 ratings)
Food groups
- Grains: 1/2 ounces
- Vegetables: 1 1/4 cups
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
- Wash hands with soap and water.
- Rinse the quinoa in cold water.
- Boil water in a saucepan, and then add the quinoa.
- Return to boil, and then simmer until the water is absorbed, 10 to 15 minutes.
- Cool for 15 minutes.
- While quinoa is cooking, mix olive oil, lime juice, cumin, coriander, chopped cilantro, and scallions in a small bowl, and set aside.
- Combine chopped vegetables with the black beans in a large bowl, and set aside.
- Once quinoa has cooled, combine all ingredients and mix well.
- Cover and refrigerate until ready to serve.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 166.84 |
| Total Fat | 4.74 g |
| Saturated Fat | 0.73 g |
| Monounsaturated Fat | 3 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 25.32 g |
| Dietary Fiber | 7.84 g |
| Total Sugars | 3.78 g |
| Added Sugars included | 0 g |
| Protein | 7.05 g |
| Calcium | 49 mg |
| Potassium | 535 mg |
| Sodium | 111.25 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 62 mg |
| Phosphorus | 161 mg |
| Selenium | 2 mg |
| Zinc | 1 mg |
| Vitamin A | 60 mcg |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 62 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 22 mcg |
| Folate | 84 mcg |
| Thiamin | 0.2 mg |
| Riboflavin | 0.2 mg |
| Niacin | 1 mg |
| Choline | 33 mg |
Recipes you may also like
- Beets, Beans, and Greens
- Baked Parmesan Fish
- Fruit and Yogurt Breakfast Shake
- Corn Casserole
- Carrots with Tomatoes and Macaroni
- Black Bean Burrito
- Turkey Salad with Orange Vinaigrette
- Cheese and Corn Chowder
Source
Recipe by: Delicious Heart-Healthy Latino Recipes/ Platillos Latinos Sabrosos y Saludables — US Department of Health and Human Services — National Heart, Lung, and Blood Institute
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/quinoa-and-black-bean-salad. Federal works are public domain in the United States.