Whole grains have been lauded for their many health benefits; however, many people who are gluten-intolerant have found their whole grain choices limited. Quinoa (keen-wah) is an increasingly popular gluten-free grain-like vegetable with a pleasing mild nutty taste which may offer the same benefits as whole grains and then some.
Ingredients:
1 1/2 cups quinoa
1 (15 oz.) can black beans, rinsed and drained
1 1/2 Tbsp. red wine vinegar
Sea salt and freshly ground black pepper, to taste
1 1/2 cups cooked corn kernels (fresh or frozen)
1 red bell pepper, seeded and chopped
4 scallions, chopped
1 tsp. minced garlic
1/4 tsp. cayenne pepper
1/4 cup fresh cilantro leaves, chopped fine
1/3 cup fresh lime juice
1/2 tsp. sea salt
1 1/4 tsp. dried cumin
1/3 cup olive oil
(As always, for the very healthiest versions of any recipe choose organic content as much as possible.)
Instructions:
1. Rinse the quinoa in a fine sieve under cold running water until the water runs clear. Put the quinoa in a pot with 2 1/4 cups water. Bring to a boil, then cover and simmer for 20 minutes or until the water is absorbed and the quinoa is tender. Fluff the quinoa with a fork and transfer to a large bowl to cool.
2, While the quinoa is cooking, in a small bowl toss the beans with the vinegar and salt and pepper to taste.
3, Combine the beans, corn, bell pepper, scallions, garlic, cayenne and cilantro with the cooled quinoa. Toss well.
4. In a small bowl whisk together the lime juice, salt and cumin. Slowly pour in the oil while whisking. Drizzle the dressing over the salad and toss well.
Note: The salad may be made a day ahead and refrigerated, covered. Bring it to room temperature before serving.
Makes 6 main-dish servings.
Per serving: 360 calories, 13 g total fat (2 g saturated fat), 47 g carbohydrate, 11 g protein, 7 g dietary fiber, 260 mg sodium.
See also:
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