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Black Bean and Corn Quinoa Salad

Black Bean and Corn Quinoa Salad: Your New Favorite Healthy Dish

A vibrant Black Bean and Corn Quinoa Salad packed with healthy, high-protein ingredients for a delicious summer dish.
Prep Time 10 minutes
Cook Time 15 minutes
Resting Time 10 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Salads
Cuisine: American
Calories: 220

Ingredients
  

For the Salad
  • 1 cup white quinoa can substitute with red or black quinoa
  • 1.75 cups water or vegetable broth using vegetable broth will deepen flavor
  • 1 cup sweet corn fresh, frozen or canned; pat dry if canned
  • 1 can black beans rinse thoroughly for best flavor
  • 1 medium red bell pepper can substitute with yellow or orange peppers
  • 1 small red onion or green onions for a milder taste
  • 1/4 cup fresh cilantro or parsley for a different flavor profile
  • 1 lime lime juice freshly squeezed for best taste
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon sea salt
  • 1 teaspoon ground cumin smoked cumin is optional

Equipment

  • Medium-sized saucepan
  • large serving bowl
  • small mixing bowl
  • Fine mesh strainer

Method
 

Step-by-Step Instructions
  1. Rinse 1 cup of white quinoa under cold water for about 30 seconds. Combine with 1.75 cups of water or vegetable broth in a saucepan and bring to a boil. Reduce heat and simmer for 15 minutes.
  2. Remove from heat and let sit covered for 10 minutes to steam. Fluff with a fork and set aside to cool completely.
  3. While cooling, dice 1 red bell pepper and 1 small red onion. Rinse 1 can of black beans under cold water until clear, then drain.
  4. Whisk together juice of 1 lime, 2 tablespoons of olive oil, a pinch of sea salt, and 1 teaspoon of ground cumin.
  5. In a large bowl, combine the cooled quinoa, 1 cup of sweet corn, black beans, bell pepper, and onion. Pour dressing over and toss well.
  6. Add fresh cilantro just before serving and toss gently. Adjust seasoning with more salt or lime juice if necessary.

Nutrition

Serving: 1cupCalories: 220kcalCarbohydrates: 35gProtein: 8gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 5gSodium: 300mgPotassium: 450mgFiber: 7gSugar: 2gVitamin A: 15IUVitamin C: 25mgCalcium: 50mgIron: 2mg

Notes

This salad can be stored in an airtight container in the fridge for up to 5 days. For best results, add fresh ingredients just before serving.

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