- The protein content is very high (12%–18%).
- Quinoa contains a balanced set of essential amino acids, making it an unusually complete protein source among plant foods.
- It is a good source of dietary fiber and phosphorus and is high in magnesium and iron.
- Quinoa is gluten-free and considered easy to digest.
This has quickly become one of my new favorites, and it's cool crunchiness tastes great on a hot and humid summer afternoon! Try it; I think you'll like it!
Quinoa and Black Bean Salad
This substantial salad offers a healthy balance of vegetables and protein. It provides a wide range of textures, colors, and seasonings.
Ingredients:
1 1/2 cups quinoa
1 1/2 cups canned black beans, rinsed and drained
1 1/2 Tbsp. red wine vinegar
1 1/2 cups cooked corn (fresh, canned or frozen)
1 red bell pepper, seeded and chopped
4 scallions, chopped
1 tsp. garlic, minced fine
1/4 tsp. cayenne pepper
1/4 cup fresh cilantro, chopped fine
1/3 cup fresh lime juice
1/2 tsp. salt
1 1/4 tsp. ground cumin
1/3 cup olive oil
Directions:
Rinse quinoa in a fine sieve under cold running water until water runs clear. Put quinoa in a pot with 2 1/4 cups water. Bring to a boil, then cover and simmer 20 minutes or until water is absorbed and quinoa is tender. Fluff quinoa with a fork and transfer to a large bowl and allow to cool.
While quinoa is cooking, in a small bowl toss beans with vinegar and salt and pepper to taste.
Add beans, corn, bell pepper, scallions, garlic, cayenne and coriander to the quinoa. Toss well.
In a small bowl whisk together lime juice, salt, cumin and add oil in a stream while whisking. Drizzle over salad and toss well with salt and pepper. Salad may be made a day ahead and refrigerated, covered. Bring to room temperature before serving.
Makes 8 servings.
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5 comments:
What does quinoa taste like? Is it like couscous?
No, not like couscous. It has a somewhat crunchy texture and an almost nutty flavor. It's really good!
Welcome back to the blogging world!! I love your blog :)
So, I was wondering what you had in the way of pasta dishes with hidden protein. Cara is not a fan of meat right now and I am always looking for ways to "hide" it in meals. It doesn't always work so well. She does love noodles though.....
You are so very creative with food!! I am excited to see what else you put up here!
You could try pureeing white beans and stirring that in your sauce for some extra protein. I've never tried it, but I'm sure it would work.
Have you tried Italian sausage? You could fry that up, and then put it in a food processor and blend it until it is very fine, and then add it to some spaghetti sauce. That's a couple of suggestions that I could think of! :)
I know that Jessica Seinfield wrote a book about hiding nutritious foods in things like brownies and casseroles. You might want to check that out as well.
You are so awesome Karen! I really can't wait to see what you blog about next!!!
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