غداءمتوسط

Quinoa and Black Bean Salad

Name: Quinoa and Black Bean Salad
Prep time: 20 min
Cook time: 60 min
Total time: 80 min
Yield: 6
Ingredients: 1/2 cup quinoa; 1 1/2 cups water; 1 1/2 tablespoons olive oil; 3 teaspoons lime juice; 1/4 teaspoon cumin; 1/4 teaspoon coriander; 2 tablespoons cilantro; 2 scallions; 1 can black beans, low-sodium; 2 cups tomato; 1 red bell pepper; 1 green bell pepper; 2 green chiles; black pepper

Quinoa (pronounced "KEEN-wah") is a whole grain with origins in South America. It is combined in this recipe with black beans, savory vegetables, and spices for a cold salad that is light and refreshing. This salad is high in protein and can be served as a main or side dish.

1 h 20 min6 حصص

حقائق غذائية (لكل حصة)

القيم لكل حصة · حجم الحصة: 1 cup (254g)

167

سعرات حرارية

بروتين

25g

كربوهيدرات

دهون

ألياف

سكر

111mg

صوديوم

دهون مشبعة 1 g · كوليسترول 0 mg

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المكونات

quinoa
1/2 cup · dry
water
1 1/2 cups
olive oil
1 1/2 tablespoons
lime juice
3 teaspoons
cumin
1/4 teaspoon
coriander
1/4 teaspoon · ground, dried cilantro seeds
cilantro
2 tablespoons · chopped
scallions
2 · medium, minced
black beans, low-sodium
1 can · 15.5 ounce can, rinsed and drained
tomato
2 cups · chopped
red bell pepper
1 · medium, chopped
green bell pepper
1 · medium, chopped
green chiles
2 · minced, to taste
black pepper
to taste

التعليمات

1
Wash hands with soap and water.
2
Rinse the quinoa in cold water. Boil water in a saucepan, and then add the quinoa.
3
Return to boil, and then simmer until the water is absorbed, 10 to 15 minutes. Cool for 15 minutes.
4
While quinoa is cooking, mix olive oil, lime juice, cumin, coriander, chopped cilantro, and scallions in a small bowl, and set aside.
5
Combine chopped vegetables with the black beans in a large bowl, and set aside.
6
Once quinoa has cooled, combine all ingredients and mix well.
7
Cover and refrigerate until ready to serve.

المصدر: USDA MyPlate Kitchen · Delicious Heart-Healthy Latino Recipes/ Platillos Latinos Sabrosos y Saludables US Department of Health and Human Services National Heart, Lung, and Blood Institute

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