Quinoa and Black Bean Salad
This Quinoa and Black Bean Salad is perfect for any meal. It is not only a feast for the eyes but also a steadfast ally in managing blood sugar levels, offering a delicious way to stay healthy and satisfied.
Servings:
Why Diabetes Friendly?
- High in Fiber: Both quinoa and black beans are excellent sources of fiber, which helps in blood sugar regulation by slowing down the absorption of sugar into the bloodstream.
- Complex Carbohydrates: Quinoa is a source of complex carbohydrates, which have a more gradual impact on blood glucose levels compared to simple carbohydrates.
- Nutrient-Dense: The salad is packed with vitamins, minerals, and antioxidants from its variety of vegetables, contributing to overall health and well-being.
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Equipment
- Strainer
- Small saucepan
- mixing bowls
Ingredients
- quinoa (uncooked) 1 cup
- water 1 ½ cup
- black beans (canned, rinsed and drained) 19 oz
- green onion (chopped) 4 stalks
- celery (diced) 2 cups
- tomato (diced) 1 large
- cucumber (diced) ¼ cup
- cilantro (or Italian parsley, chopped) ½ cup
- feta cheese (optional) 6 oz
Dressing
- lemon juice (or lime juice) ¼ cup
- olive oil 2 tbsp
- cumin ¼ tsp
- salt ½ tsp
- pepper (ground) 1 pinch
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Cooking Tips
- Quinoa Preparation: To ensure fluffy quinoa, let it cool with the lid off after cooking. This prevents it from becoming soggy.
- Cheese Alternatives: If avoiding dairy, substitute feta cheese with a dairy-free cheese alternative or omit it altogether for a vegan version.
- Flavor Enhancements: Adjust the dressing to taste by adding more lemon or lime juice for acidity, or increase the cumin for a warmer, earthy flavor.
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Instructions
- Rinse quinoa in a strainer, put into a small saucepan with the water, and bring to a boil. Reduce the heat and simmer, covered, for 15 minutes. Fluff with a fork and let cool with lid off.1 cup quinoa, 1 ½ cup water
- In the meantime, mix the dressing ingredients together in a small bowl or measuring cup.¼ cup lemon juice, 2 tbsp olive oil, ¼ tsp cumin, ½ tsp salt, 1 pinch pepper
- In a large bowl, toss together the black beans, green onion, celery, tomato, cucumber, cilantro or parsley and most of the cheese, leaving some for sprinkling on the top.19 oz black beans, 4 stalks green onion, 2 cups celery, 1 large tomato, ¼ cup cucumber, ½ cup cilantro , 6 oz feta cheese
- Add the cooked quinoa and dressing, and toss gently.
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FAQ
- Can I make this salad in advance?
Yes, it can be made in advance and stored in the refrigerator. It's often more flavourful the next day as the ingredients meld together. - Is this salad gluten-free?
Yes, quinoa is naturally gluten-free, making this salad suitable for those with gluten sensitivities or celiac disease. - Can I use a different type of bean?
Absolutely. While black beans are recommended for their texture and flavour, you can substitute with kidney beans, pinto beans, or even chickpeas. - How can I add more protein to this salad?
For additional protein, consider adding grilled chicken, tofu, or even more beans. The feta cheese also adds protein, but you can increase the amount or add a different protein source if desired.
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Nutrition
Per serving
Calories: 215kcal
Carbohydrates: 24.3g
Fiber: 7.5g
Sugar: 1.3g
Fat: 9g
Saturated Fat: 3.5g
Trans Fat:
Protein: 10.6g
Nutrition Facts
Quinoa and Black Bean Salad
Serving Size
1 Cup
Amount per Serving
Calories
215
% Daily Value*
Fat
9
g
14
%
Saturated Fat
3.5
g
22
%
Cholesterol
18.9
mg
6
%
Sodium
415
mg
18
%
Potassium
431.8
mg
12
%
Carbohydrates
24.3
g
8
%
Fiber
7.5
g
31
%
Sugar
1.3
g
1
%
Protein
10.6
g
21
%
Vitamin C
7.9
mg
10
%
Vitamin D
0.1
µg
1
%
Calcium
147.9
mg
15
%
Iron
2.2
mg
12
%
Magnesium
73.6
mg
18
%
Zinc
1.7
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
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