Quinoa and Black Bean Salad Recipe: A Nutritious and Flavorful Dish

Introduction

Discover this healthy quinoa and black bean recipe, delicious recipe that combines quinoa and black beans. This salad is packed with nutrients and perfect for any meal. With a full calorie count and nutritional information, you’ll be able to enjoy this dish guilt-free.

Ingredients:

  • 1 cup uncooked quinoa
  • 2 cups water
  • 1/4 teaspoon salt
  • 1 15-ounce can black beans, rinsed and drained
  • 1 cup cherry tomatoes, halved
  • 1 small red bell pepper, chopped
  • 1/2 cup red onion, finely chopped
  • 1/2 cup cilantro, chopped
  • 1 avocado, diced

Dressing Ingredients:

  • 3 tablespoons extra-virgin olive oil
  • 1 lime, juiced
  • 1 tablespoon red wine vinegar
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper

Instructions:

Preparing the Quinoa:

  1. First, rinse the quinoa under cold water to remove any bitterness. Use a fine mesh strainer for best results.
  2. Next, combine quinoa, water, and salt in a medium saucepan. Bring the mixture to a boil.
  3. Once boiling, reduce heat to low and cover the saucepan. Simmer for 15 minutes, or until all water is absorbed.
  4. Afterward, remove the saucepan from heat and let it sit for 5 minutes, still covered.
  5. Finally, fluff the cooked quinoa with a fork and transfer it to a large bowl. Allow it to cool.

Preparing the Dressing:

  1. In a small bowl, whisk together olive oil, lime juice, red wine vinegar, ground cumin, salt, and black pepper.
  2. Set the dressing aside while you prepare the other ingredients.

Assembling the Salad:

  1. To the cooled quinoa, add the drained black beans, cherry tomatoes, red bell pepper, red onion, and chopped cilantro.
  2. Gently mix the ingredients, ensuring they are evenly distributed throughout the salad.
  3. Drizzle the dressing over the salad and toss until all ingredients are well-coated.
  4. Lastly, fold in the diced avocado, being careful not to mash it.

Serving Suggestions:

  1. Serve the quinoa and black bean salad immediately or refrigerate it for at least 1 hour to let the flavors meld.
  2. This versatile salad can be enjoyed as a main dish, a side dish, or even as a filling for wraps and tacos.

Calorie Count and Nutritional Information (per serving, 4 servings total):

  • Calories: 410
  • Total Fat: 19g (Saturated Fat: 2.5g, Trans Fat: 0g)
  • Cholesterol: 0mg
  • Sodium: 550mg
  • Total Carbohydrate: 50g (Dietary Fiber: 9g, Sugars: 4g)
  • Protein: 12g
  • Vitamin D: 0mcg
  • Calcium: 70mg
  • Iron: 4mg
  • Potassium: 730mg

Health Benefits:

This quinoa and black bean salad is not only flavorful but also offers numerous health benefits. Quinoa, a complete protein, is rich in fiber, iron, and magnesium as stated by Harvard Medical. Meanwhile, black beans provide an excellent source of protein and fiber and a variety of other benefits as you can find here on Proactive Health talking about the benefits. The combination of these ingredients contributes to a well-balanced meal that supports heart health, digestion, and overall well-being.

Conclusion: Give this Quinoa and Black Bean Salad a try for a delicious and nutritious meal.

If you liked this healthy recipe you can find many more in our RECIPES section right here at Aussie Fitness Centre.

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