Search This Blog

Sunday, June 5, 2016

Black and White Bean and Quinoa Salad






This salad packs not only a protein punch but also good amounts of fibre and iron.


By The Canadian Living Test Kitchen
Source: Canadian Living Magazine: March 2010
Portion size 4

Ingredients

1/3 cup (75 mL) quinoa
1 can (19 oz/540 mL) black beans, drained and rinsed
1 can (19 oz/540 mL) navy beans, drained and rinsed
1 cup (250 mL) diced cucumbers
1/4 cup (60 mL) diced red onion
1 jalapeno pepper, seeded and minced
1/4 cup (60 mL) chopped fresh coriander

Dressing:
1/4 cup (60 mL) vegetable oil
2 tbsp (30 mL) lime juice
1 tbsp (15 mL) cider vinegar
1 clove garlic, minced
1 tsp (5 mL) chili powder
1 tsp (5 mL) ground coriander
1/2 tsp (2 mL) dried oregano
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) pepper

Preparation

In saucepan of boiling salted water, cook quinoa until tender, about 12 minutes. Drain and rinse.

Dressing: In large bowl, whisk together oil, lime juice, vinegar, garlic, chili powder, coriander, oregano, salt and pepper.

Add quinoa, black beans, navy beans, cucumber, onion, jalape o pepper and coriander; toss to combine.

Nutritional Information Per serving: about

cal 415 pro 17g total fat 16g sat. fat 1g
carb 55g fibre 11g chol 0mg sodium 984mg 
% RDI:
calcium 9 iron 38 vit A 3 vit C 13 
folate 59 

http://www.canadianliving.com/food/black_and_white_bean_and_quinoa_salad.php
 


No comments:

Post a Comment