Pack with: whole-grain crackers or breadsticks. Drink: flavored sparkling water. Prep tip: Easy to modify; just add any crisp vegetables you have on hand (zucchini and fresh chilies are good). Serving tip: This is also nice for a light dinner, mounded on a bed of mixed greens.
Black Bean, Corn, and Quinoa Salad
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Ingredients
- 1 cup water or vegetable broth
- 1/2 cup quinoa well rinsed
- 1 teaspoon olive oil
- 3 teaspoons lime juice
- 1/4 teaspoon ground cumin
- 1/8 teaspoon cayenne pepper
- 1 tablespoon minced scallions
- 1 tablespoon chopped fresh cilantro
- 1/4 cup chopped green onions
- 1 15-ounce can no-salt black beans rinsed and drained
- 1 ear (about 1 cup kernels) fresh corn cooked, kernels removed
- 1 small tomato (about 3/4 cup) chopped
- 3/4 cup bell pepper (red, orange, yellow, or a mix) chopped
- 2 tablespoons canned green chilies diced
- 1 cup fresh mango or peach chopped
- Lime wedges
Instructions
- In a saucepan, bring water or broth to a boil. Add quinoa, cover, and simmer on low heat until water is absorbed, 10–15 minutes. Cool.
- In a small bowl, combine olive oil, lime juice, cumin, cayenne, scallions, and cilantro. In a large bowl, combine cooled quinoa, green onions, beans, corn kernels, tomato, bell pepper, green chilies, and mango or peach. Add olive oil mixture and toss gently. Season with salt and pepper. Cover and refrigerate until cool. Serve with lime wedges.
Recipe Notes
Nutrition Facts
Black Bean, Corn, and Quinoa Salad
Amount Per Serving
Calories 125
% Daily Value*
Sodium 40mg
2%
Total Carbohydrates 24g
8%
Dietary Fiber 5g
20%
Protein 5g
10%
* Percent Daily Values are based on a 2000 calorie diet.
PER SERVING: 125 cal, 11% fat cal, 2g fat, 0g sat fat, 0mg chol, 5g protein, 24g carb, 5g fiber, 40mg sodium
