Quinoa and Black Bean Salad
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.
栄養成分（1食あたり）
1食あたりの値 · 1食分の量: 1 cup (254g)
167
カロリー
7g
タンパク質
25g
炭水化物
5g
脂質
8g
食物繊維
4g
糖類
111mg
ナトリウム
飽和脂肪酸 1 g · コレステロール 0 mg
リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。
材料
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
作り方
- 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.
出典: 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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