Quinoa and Black Bean Salad
This recipe is from WPGA Cafe Cookbook, a fabulous cookbook produced by the parents of West Point Grey Academy. This salad is fast, filling and flavourful. Though it says “salad” in the title, it can definitely be enjoyed as a main meal, thanks to the high protein and fibre content of the black beans and quinoa (pronounced keen-wah), a gluten-free grainlike seed. If desired, add crumbled sheep or goat feta for even more flavour.
• 1½ cups dry quinoa
• 3 cups water
• 540 mL (19 oz.) black beans, rinsed and drained
• 1 cup fresh corn kernels, cut from the cob (or use frozen organic corn)
• 1 red pepper, diced
• ½ red onion, diced
• 1 bunch cilantro, chopped
• 1 jalapeno pepper, minced (optional)
• 1/3 cup olive oil
• 1/3 cup red wine vinegar or lemon juice
• zest and juice of 2 limes
• ¾ tsp kosher salt
• 1½ tsp cumin
• splash or two of Tabasco sauce (omit if using jalapeno)
• freshly ground pepper, to taste
Directions: (Prepare at least one hour or up to several hours ahead.)
1. Rinse quinoa well in cold water. Bring quinoa and water to a boil. Reduce heat to low; cover and simmer 20 minutes or until water is absorbed. Remove from heat and cool.
2. In a large bowl, combine the remaining vegetables.
3. In a small jar, combine and shake vinaigrette ingredients.
4. Add the cooled quinoa to the vegetables; add the vinaigrette and toss. Season with salt and pepper. Cover and refrigerate if not using immediately. Serve at room temperature. Serves 6 to 8.
Per 1/8 recipe: 255 calories, 11 g fat (2 g sat, 0 g trans), 163 mg sodium, 7 g fibre, 2 g sugar, 8 g protein