Marilyn Magaram Center

Quinoa & Beans Salad

Ingredients:

  • 1/4 cup Black Beans
  • 1/4 cup Kidney Beans
  • 1/4 Cut Corn
  • 1/4 cup Red Onions
  • 2 tbsp Olive Oil/Canola Oil Blend
  • 1/8 cup Lemon Juice
  • 10 Fresh Cherry Tomatoes
  • 2 cup Water
  • 2 cup Quinoa Grains
  • 1/4 cup Fresh Cilantro
  • 1 tbsp Pepper to Taste

Method:

PREP QUINOA

Place the quinoa and water into a sauce pan. Bring the mixture to a boil over medium-high heat, then lower the heat to a simmer and place lid on.
Cook for 15 minutes, until the quinoa is fluffy. Let the quinoa cool for another 15 minutes. 

PREP BEANS AND VEGETABLES

Drain the liquids from the Corn, Black and Kidney beans.
Chop the onion into small pieces. 

COMBINE

In a large bowl, combine the quinoa, beans, corn, onions, tomatoes, and cilantro. Add in the oil and lemon.
Toss all the ingredients together.
Add pepper to taste.

Serve and Enjoy!

NUTRITIONAL INFORMATION

4 OUNCES PER SERVING

CALORIES 120 | FAT 4.5G | PROTEIN 4G
CARB 17G | FIER 3G | SUGARS 2G
SODIUM 25MG | POTASSIUM 210MG

 

FUN FACTS:

  • Quinoa is an edible seed that is considered a complete protein source, containing all nine essential amino acids.  To reduce bitterness, rinse quinoa using a fine mesh strainer prior to cooking.  Quinoa is gluten-free and rich in manganese, phosphorus, magnesium, folate, and thiamin (Vitamin B1).
  • Black beans are an excellent source of fiber, folate, iron and magnesium.
  • Kidney beans are high in fiber and folate and hold their shape in dishes with longer cook times due to their thicker skins.

 To download this recipe, click here: Quinoa & Beans SaladPDF icon