quinoa, black beans, and herbs salad

Quinoa and Black Bean Salad

USDA SNAP-Ed Connection
Quinoa (pronounced "keen-wah") is a whole grain with origins in South America. It is combined in this recipe with black beans, savory vegetables, and spices for a cold salad that is light and refreshing. This salad is high in protein and can be served as a main or side dish.

Ingredients 

  • ½ cup Quinoa
  • cup Water
  • Tbsp Olive Oil
  • 3 Tbsp Lime Juice
  • ¼ tsp Cumin
  • ¼ tsp Coriander
  • 2 Tbsp Cilantro Chopped
  • 2 Scallions Medium, minced
  • 1 can Black Beans 15 ounces, low-sodium, rinsed, and drained
  • 2 cups Tomato Chopped
  • 1 Red Bell Pepper Medium, chopped
  • 1 Green Bell Pepper Medium, chopped
  • 2 Green Chili Pepper Minced, to taste
  • Black Pepper To taste

Equipment

  • Stovetop
  • Saucepan
  • Mixing Bowl

Instructions

  • Wash hands with soap and water.
  • Rinse the quinoa in cold water. Boil water in a saucepan, and then add the quinoa.
  • Return to boil, and then simmer until the water is absorbed, 10 to 15 minutes. Cool for 15 minutes.
  • While quinoa is cooking, mix olive oil, lime juice, cumin, coriander, chopped cilantro, and scallions in a small bowl, and set aside.
  • Combine chopped vegetables with the black beans in a large bowl, and set aside.
  • Once quinoa has cooled, combine all ingredients and mix well.
  • Cover and refrigerate until ready to serve.

Notes

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Nutrition

Nutrition Facts
Quinoa and Black Bean Salad
Amount per Serving
Calories
 
160
Calories from Fat 45
% Daily Value*
Fat
 
5
g
8
%
Saturated Fat
 
1
g
6
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
3
g
Sodium
 
9
mg
0
%
Potassium
 
445
mg
13
%
Carbohydrates
 
24
g
8
%
Fiber
 
6
g
25
%
Sugar
 
3
g
3
%
Protein
 
7
g
14
%
Vitamin A
 
1167
IU
23
%
Vitamin C
 
51
mg
62
%
Calcium
 
33
mg
3
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Black Beans, Black Pepper, Chiles, Cilantro, Coriander, Cumin, Lime Juice, Olive Oil, Quinoa, Red Bell Pepper, Scallions, Tomatoes