3.29.2010

black bean and quinoa salad **updated




my first attempt to re-create the delicious quinoa salad i had from whole foods last week.  my second attempt at quinoa from home.

it was mostly a success.  a great dish that i think many would enjoy but i personally will continue the quest for variations that make this dish perfect (for me).  variations such as green onions instead of red onions, cilantro instead of parsley and next time, i'll eliminate the tomatoes.

if you like parsley and the heat from red onions than i think this is a great version for you but, if you want to go ahead and try my anticipated variations as mentioned above then please, do.


**after another visit to whole foods and another delicious taste of their version, i've decided they puree fire roasted tomatoes with the oil and vinegar for the sauce.  they also use flat leaf parsley and there are not any green onions in their version (red only).  fyi for anyone thinking of trying this dish.  i like their version much better.


1 1/2 cups of quinoa (ancient harvest brand is pre-soaked)
2 1/4 cups of water
1 1/2 cups of black beans (low sodium), drained and rinsed
1 1/2 cups cooked corn (i used frozen corn, microwaved and drained with beans)
1 red bell pepper, finely chopped
1/2 cup red onion, finely chopped
2 cloves of garlic, minced
1/2 cup parsley, chopped
2 tbsp olive oil
3 tbsp red wine vinegar
1/3 cup lime juice


add quinoa to water in a medium-large sauce pan.  bring to a boil.  reduce heat, cover and simmer for 20 minutes.  fluff with a fork and transfer to a bowl to cool.

while quinoa is cooking, combine olive oil, red wine vinegar and lime juice.  salt and pepper to taste (i used about 1/4 tsp of sea salt and ground pepper).

mix all ingredients with cooled quinoa.  drizzle oil/vinegar mix over everything and toss gently.



umm ... yum


this makes about 8 - 1 1/2 cup servings.  i'll bet it's delicious as a leftover straight out of the fridge.  i'll find out tomorrow.

look at all those beautiful green boxes ... SUPER good for you!!


Lunch
Food DescriptionCaloriesFatSat. FatTrans. FatCholesterolSodiumCarbsFiberSugarsProteinVitamin AVitamin CCalciumiron
black bean and quinoa salad take one
1 serving
2055.10.50020034.25.24.56.898143.7393.1
Totals
Percentage of Calories
2055.1



22%
0.5



2%
0



0%
020034.2



65%
5.2



10%
4.5



9%
6.8



13%
98143.7393.1
Typical Percentages: Fat 20-35%, Carbohydrates 45-65%, Protein 10-35%, and Saturated Fats less than 9%

5 comments:

healthy mamma said...

I will be making this tonight! Great idea, love black beans!
I've been meaning to ask you, did you know you need to soak, then rinse quinoa really well before you cook? Quinoa has a natural "soapy" coating on it that makes it yucky if you don't rinse off.

Mrs. JM said...

i've seen several variations of this recipe where coriander and cayenne pepper are used. i personally would go a little easy on the lime juice next time, it was a bit overpowering.

quinoa is still new to me but i understood this brand, ancient harvest is pre-soaked. that is why i bought it. i didn't notice a soapy coating. i just love it!

Rachel Ure said...

so now i know what i want to eat- i just need to convince my husband to make it ( i HATE to cook)
by-the-way iam going to be in town june 3-5. would love to see you

healthy mamma said...

Oh. nice! just wondering since you said a previous recipe didn't turn out so well, or you didn't like it. Try quinoa with roasted cherry tomatoes & onions. with some fresh parlsely. easy. yummy. filling. healthy. roasting your veggies brings out a great taste so you need less additives. ;-)

Scottkids said...

This looks so good!

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