Healthy Vegetarian Recipes: Quinoa-Black Bean Salad with Basil and Corn
The two different proteins in this quinoa-black bean salad make it a great post-workout meal. Plus, it’s incredibly filling and easy to make.
Nutrition Score per serving
(1/2 salad) 567 calories
25 g fat
3 g saturated fat
73 g carbs
13 g fiber
16 g protein
5 mg iron
80 mg calcium
500 mg sodium
Serves: 2
Prep Time: 5 minutes
Cook Time: n/a
Ingredients
| 2 1⁄2 | cups cooked quinoa* | |
| 1⁄2 | small onion, chopped | |
| 1⁄2 | cup boiling water | |
| 1⁄4 | cup rice or white wine vinegar | |
| 1 | small fennel bulb, very finely diced | |
| 1⁄3 | cup corn kernels, defrosted if frozen | |
| 1⁄3 | cup canned black beans, rinsed well |
Instructions
2 teaspoons basil
1 tablespoon white wine vinegar
1 teaspoon Dijon mustard
1/4 cup olive oil
1 teaspoon honey
3/4 teaspoon salt
1 pinch cayenne pepper
Directions
* To cook the quinoa, combine about 3/4 cup dry quinoa with 1 1/2 cups water in a small pot. Over medium heat, bring to a boil. Turn it down, cover, and simmer for 10 to 15 minutes, until the water is completely absorbed. Turn off the heat and leave the top on for an additional 5 minutes. Fluff the quinoa and set aside. You can do this 1 to 2 days in advance.
To make the quinoa-black bean salad, put the onions in a small bowl, cover with boiling water and let sit for 5 minutes.
Drain the onions then cover them with ¼ cup vinegar. Let them sit until you're ready to use (another 5 minutes).
To make the dressing, whisk together the vinegar, basil and mustard in a large salad bowl. Slowly drizzle in the oil, whisking constantly, until the dressing has thickened slightly. Whisk in the honey, salt and cayenne, and then taste. Add a bit more oil if the vinegar taste is too pungent.
Drain the onions, squeeze out the vinegar and add them to the dressing with the corn, fennel and black beans. Add the quinoa and toss well. Taste for salt, adding more as necessary.
Healthy vegetarian recipes courtesy of Cara Eisenpress and Phoebe Lapine of Big Girls, Small Kitchen
1 tablespoon white wine vinegar
1 teaspoon Dijon mustard
1/4 cup olive oil
1 teaspoon honey
3/4 teaspoon salt
1 pinch cayenne pepper
Directions
* To cook the quinoa, combine about 3/4 cup dry quinoa with 1 1/2 cups water in a small pot. Over medium heat, bring to a boil. Turn it down, cover, and simmer for 10 to 15 minutes, until the water is completely absorbed. Turn off the heat and leave the top on for an additional 5 minutes. Fluff the quinoa and set aside. You can do this 1 to 2 days in advance.
To make the quinoa-black bean salad, put the onions in a small bowl, cover with boiling water and let sit for 5 minutes.
Drain the onions then cover them with ¼ cup vinegar. Let them sit until you're ready to use (another 5 minutes).
To make the dressing, whisk together the vinegar, basil and mustard in a large salad bowl. Slowly drizzle in the oil, whisking constantly, until the dressing has thickened slightly. Whisk in the honey, salt and cayenne, and then taste. Add a bit more oil if the vinegar taste is too pungent.
Drain the onions, squeeze out the vinegar and add them to the dressing with the corn, fennel and black beans. Add the quinoa and toss well. Taste for salt, adding more as necessary.
Healthy vegetarian recipes courtesy of Cara Eisenpress and Phoebe Lapine of Big Girls, Small Kitchen
