Source: National Institutes of Health
½ cup dry quinoa
1½ cups water
1½ tablespoons olive oil
3 tablespoons lime juice
¼ teaspoon cumin
¼ teaspoon ground coriander (dried cilantro seeds)
2 tablespoons cilantro, chopped
2 medium scallions, minced
1 can (15 ounces) black beans, rinsed and drained
2 cups tomato, chopped
1 medium red bell pepper, chopped
1 medium green bell pepper, chopped
2 fresh green chilis (or to taste), minced
Black pepper (to taste)
- Rinse the quinoa in cold water. Boil water in a saucepan, then add the quinoa. Return to boil, then simmer until the water is absorbed, 10 to 15 minutes. Cool for 15 minutes.
- While quinoa is cooking, mix olive oil, lime juice, cumin, coriander, chopped cilantro, and scallions in a small bowl, and set aside.
- Combine chopped vegetables with the black beans in a large bowl, and set aside.
- Once quinoa has cooled, combine all ingredients and mix well. Cover and refrigerate until ready to serve.
Yield: 6 servings
Serving size: 1 cup
Total Fat: 5 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 284 mg
Total Fiber: 7 g
Protein: 9 g
Carbohydrates: 34 g
Potassium: 619 mg