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.
영양 정보 (1인분 기준)
1인분 기준 · 1회 제공량: 1 cup (254g)
167
칼로리
7g
단백질
25g
탄수화물
5g
지방
8g
식이섬유
4g
당류
111mg
나트륨
포화지방 1 g · 콜레스테롤 0 mg
링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.
재료
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
조리법
- 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.
출처: 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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