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Healthnotes Index:

Quinoa and Bean Salad

Quinoa and Bean Salad: Main Image

Quick Facts

Servings: 6
Prep Time: 10 min.
Cook Time: 20 min.
Total: 30 min.
This main dish salad features quinoa, an ancient Inca grain. High-protein quinoa cooks in 15 minutes, so it’s great for fast meals.

Ingredients

  • Quinoa salad:1 cup quinoa, well rinsed
  • 1 cup frozen corn kernels, thawed
  • Juice of one lemon
  • 1 Tbs olive oil
  • 2 to 3 scallions, minced
  • Salt and black pepper, to taste
  • Bean salad:1 16-ounce (455g) can pinto beans, drained
  • 1 cup diced tomato
  • 1 Tbs apple cider
  • 1/4 cup chopped parsley or cilantro
  • Freshly ground black pepper, to taste
  • Garnishes: Pumpkin seeds
  • Black olives
  • 1 red bell pepper, cut into strips

Directions

  • Boil 2 cups water (480mL) in a saucepan. Add the quinoa and simmer, covered, for 15 minutes. When done, fluff with a fork and transfer to a bowl. Combine quinoa with remaining ingredients for the quinoa salad.
  • While the quinoa cooks, toss the bean salad ingredients in another bowl.
  • To assemble, spread quinoa salad evenly on a platter. Leave a well in the center and mound bean salad into the well. Sprinkle with pumpkin seeds. Arrange olives and pepper strips around the edge.

Nutrition Facts

Calories 256
  Calories from Fat 54 (21%)
(9%)Total Fat 6g
(4%)Saturated Fat 1g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
(0%)Cholesterol 0mg
(14%)Sodium 325mg
(18%)Potassium 636mg
Total Carbohydrate 43g
(29%)Dietary Fiber 7g
Sugars 3g
Sugar Alcohols 0g
(19%)Protein 10g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

Copyright © 2014 Aisle7. All rights reserved. Aisle7.com

Read our healthy recipe definitions.

Learn more about Aisle7, the company.

Learn more about the authors of Aisle7 products.

The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2015.



 
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