red quinoa & black bean salad

Food for Thought:

Quinoa is a healthy alternative to other types of whole grains. When paired with high-fiber black beans, quinoa is a great backdrop for a healthy and unique salad. Serve this salad as a side dish, or pair it with crusty, whole-grain bread for a light meal.

1 cup red or regular dry quinoa

2 cups water

1 can (15 ounces) black beans, drained and rinsed

2/3 cup salsa

2 green onions, thinly sliced

3 tablespoons (tbs) cilantro, chopped

2 tbs grated soy cheese

Add quinoa to 2 cups water, and bring to a boil. Reduce heat, cover and simmer until all the water is absorbed (about 10–15 minutes).

Place the cooked quinoa in a medium-sized bowl. Add the salsa and black beans, and gently mix until combined. Place in serving bowls. Garnish with green onions, cilantro and soy cheese. Makes four servings (about 1 cup per serving).

Per Serving: 264 calories; 3 grams (g) fat; 12 g protein; 48 g carbs; 8.4 g fiber; 0 milligrams (mg) cholesterol; 192 mg sodium.

Source: Scripps Center for Integrative Medicine.

For the latest research, statistics, sample classes, and more, "Like" IDEA on Facebook here.

Diane Lofshult

IDEA Author/Presenter
Diane Lofshult is an award-winning freelance author who specializes in nutrition and weight manag... more less
September 2008

© 2008 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.

Get the award-winning IDEA Fitness Journal delivered to your door every month!

Get IDEA Fitness Journal

Article Comments

Add Comment

5 + 5 =
Cancel
View all questions