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Quinoa and black bean salad - KOAM TV 7

Quinoa and black bean salad

Source: National Institutes of Health

½ cup dry quinoa
1½ cups water
1½ tablespoons olive oil
3 tablespoons lime juice
¼ teaspoon cumin
¼ teaspoon ground coriander (dried cilantro seeds)
2 tablespoons cilantro, chopped
2 medium scallions, minced
1 can (15 ounces) black beans, rinsed and drained
2 cups tomato, chopped
1 medium red bell pepper, chopped
1 medium green bell pepper, chopped
2 fresh green chilis (or to taste), minced
Black pepper (to taste)

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

 


 

Yield: 6 servings

Serving size: 1 cup

Calories: 208
Total Fat: 5 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 284 mg
Total Fiber: 7 g
Protein: 9 g
Carbohydrates: 34 g
Potassium: 619 mg

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