Black and White Bean and Quinoa Salad
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Black and White Bean and Quinoa SaladThis salad packs not only a protein punch but also good amounts of fibre and iron. 3 user reviews.
This recipe makes 4 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 415415 cal |
| pro | 17 g17g pro |
| total fat | 16 g16g total fat |
| sat. fat | 1 g1g sat. fat |
| carb | 55 g55g carb |
| fibre | 11 g11g fibre |
| chol | 0 mg0mg chol |
| sodium | 984 mg984mg sodium |
| % RDI: | - |
| calcium | 99 calcium |
| iron | 3838 iron |
| vit A | 33 vit A |
| vit C | 1313 vit C |
| folate | 5959 folate |
This salad packs not only a protein punch but also good amounts of fibre and iron.
Ingredients
- 1/3 cup quinoa 1/3 cup quinoa
- 1 can (19 oz/540 mL) black beans , drained and rinsed1 can (19 oz/540 mL) black beans, drained and rinsed
- 1 can (19 oz/540 mL) navy beans , drained and rinsed1 can (19 oz/540 mL) navy beans, drained and rinsed
- 1 cup diced cucumbers 1 cup diced cucumbers
- 1/4 cup diced red onion 1/4 cup diced red onion
- 1 jalapeno pepper , seeded and minced1 jalapeno pepper, seeded and minced
- 1/4 cup chopped fresh coriander 1/4 cup chopped fresh coriander
- Dressing:
- 1/4 cup vegetable oil 1/4 cup vegetable oil
- 2 tbsp lime juice 2 tbsp lime juice
- 1 tbsp cider vinegar 1 tbsp cider vinegar
- 1 clove garlic , minced1 clove garlic, minced
- 1 tsp chili powder 1 tsp chili powder
- 1 tsp ground coriander 1 tsp ground coriander
- 1/2 tsp dried oregano 1/2 tsp dried oregano
- 1/4 tsp salt 1/4 tsp salt
- 1/4 tsp pepper 1/4 tsp pepper
Preparation
In saucepan of boiling salted water, cook quinoa until tender, about 12 minutes. Drain and rinse.
Dressing: In large bowl, whisk together oil, lime juice, vinegar, garlic, chili powder, coriander, oregano, salt and pepper.
Add quinoa, black beans, navy beans, cucumber, onion, jalapeño pepper and coriander; toss to combine.
Dressing: In large bowl, whisk together oil, lime juice, vinegar, garlic, chili powder, coriander, oregano, salt and pepper.
Add quinoa, black beans, navy beans, cucumber, onion, jalapeño pepper and coriander; toss to combine.
Source : Canadian Living Magazine: March 2010
- Keywords : Salad; Quinoa; Beans; Cucumbers; Boil; Red onions; Jalapeno pepper; 500 calories;
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