|
Prep Time: 10 minutes
Cooking Time: 20 minutes
Yield: 6 servings
|
Related recipes: Beans and
Grains, Citrus, Corn, Dairy-Free,
Delicious Living Magazine, Egg-Free, Grains, Herbs, High Fiber, Main Dishes, Olives, Salads, Soy-Free, Sweet Pepper,
Tomatoes, Vegan, Vegetarian
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 (200g) quinoa, well rinsed
1 cup (150g) frozen corn kernels, thawed
Juice of one lemon
1 Tbsp (15mL) 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 (200g) diced tomato
1 Tbsp (15mL) apple cider
1/4 cup (10g) 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: 283
Fat: 6g
% fat calories: 19%
Cholesterol: 0mg
Fiber: 14g
Copyright © 2002 Healthnotes, Inc. All rights
reserved. www.healthnotes.com
Learn more about Healthnotes, the company.
Learn more about the authors of
Foodnotes.
The information presented in Foodnotes is for informational
purposes only and was created by a team of U.S. 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 December 2003.
|