A refreshing, healthy meal-in-one. Vegan and gluten-free.
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Preparation Time
10 minutes
Cooking Time
15 minutes
Difficulty Rating
1
Serves
2
Ingredients
- ¼ cup / 43 g quinoa, uncooked
- 1 cup / 240 ml water
- 2 tsp. / 10 ml olive oil
- 2 Tbsp. / 30 ml lime juice
- ½ cup / 85 g black beans, cooked or canned and drained
- 1 medium-sized onion, minced
- 1 small cucumber, sliced and quartered
- 1 large tomato, sliced
- 2 tsp. / 4 g hot pepper, minced
Directions
- Rinse the quinoa in a fine-mesh strainer before cooking.
- Heat the quinoa in water over high heat; when it comes to a boil
- Cover and reduce heat to low. Simmer until the quinoa displays the characteristic curlicue of each grain and is tender to bite, approximately 15 minutes.
- Set aside the cooked quinoa after draining any extra water.
- Mix olive oil, lime juice, and minced onions in a serving bowl.
- Stir in the black beans, cucumber, tomato, and hot pepper. Stir in the cooled quinoa.
Best served chilled.
Serving size: 2 cups
Exchanges per Serving: 2 Carbs, 1 Protein, 0 Fat
The menu suggests cherries and peaches but if not available what other fruit can be substitute? Thanks.
Hi, ScottLisa. Any fruits will do. It is healthiest to use fruit in season.
Hi, Busdrivrk. No – just eat whatever looks good to you here. You can replace it with smoked paprika or your seasoning of choice, or just make the rest of the recipe as is.
Do you have to eat hot peppers ?
Thank you. I have added bell peppers and cilantro. I will throw in some almonds
Hi, Pbook. The grams of protein and carbohydrates in both the quinoa and beans are counted. The combination would definitely make a complete protein source, also right in complex carbohydrates. Each 2-cup serving yields about 10 grams of protein, 40 grams of carbohydrates (including 7 grams of fiber), and just under 5 grams of fat. It can make a good snack meal, but to make it a regular meal, I suggest to add a bit more vegetables (1/2 a cup of cooked spinach), plus another source of protein such as nuts (i.e. 1/4 cup of almonds) – this would bring totals up to 18.5 grams protein, 50 grams of carbohydrates (including 9.5 grams of fiber), and 19 grams of fat (2 protein exchanges, 3 carb exchanges, and 1 fat exchange).
In this salad are the quinoa and black beans counted as protein as well as carbs? I would like to consider this the complete meal.
Hi, JuneSpeakman. We are working on providing that information in the recipes. In the meantime, you can see the nutrient exchanges when you choose the recipes in the Menu Planner – when you get your daily menu, click on “View Menu Exchanges”.
Hi, mama. Try health-oriented shops. If you have a Whole Foods Market in your area, that is a reliable source. You can also find it online, including through Amazon.
For more on hot pepper, see here http://en.wikipedia.org/wiki/Hot_pepper.
Where is the calorie intake for each of these recipes, like protein, carbs, fats,etc..?
can’t find quinoa in my supermarket? sorry to sound stupid what is hot pepper?