Moosewood Quinoa Black Bean Salad
Higher in protein than any other grain, quinoa is chewy with a delicious, almost nutlike flavor. Bolstered with the nutritional power of black beans, this salad is hearty, healthy eating at its best. I often add frozen, thawed or fresh corn kernels and diced red onion to the mix.
Higher in protein than any other grain, quinoa is chewy with a delicious, almost nutlike flavor. Bolstered with the nutritional power of black beans, this salad is hearty, healthy eating at its best. I often add frozen, thawed or fresh corn kernels and diced red onion to the mix.
- salt and ground black pepper to taste
- 1/3 c. quinoa
- 1 c. water
- 1 t. olive oil
- 4 t. fresh lime juice or more to taste
- 1/4 t. ground cumin
- 1/4 t. ground coriander
- 1 t. finely chopped fresh cilantro
- 2 t. minced scallions
- 1 1/2 c. cooked black beans (15 ounce can drained)
- 2 c. diced tomatoes
- 1 c. diced bell peppers (red green, yellow or a mixture)
- 2 t. minced fresh green chiles
- lemon or lime wedges
- Carbohydrate 11.2009975466666 g
- Cholesterol 0 mg
- Fat 0.923007093333331 g
- Fiber 1.8399093714803 g
- Protein 2.47890282666666 g
- Saturated Fat 0.111145141333333 g
- Serving Size 1 1 Serving (132g)
- Sodium 32.047173334669 mg
- Sugar 9.36108817518634 g
- Trans Fat 0.104096912 g
- Calories 61 calories
Step-by-step
- Rinse the quinoa well in a sieve under cool running water
- In a saucepan, bring the water to a boil, add the quinoa, cover, and simmer on low heat, until all of the water is absorbed and the quinoa is tender, about 10 to 15 minutes.
- Allow to cool for 15 minutes.
- In a small bowl, combine the oil, lime juice, cumin, coriander, cilantro and scallions.
- Stir in the beans, tomatoes, bell peppers and chiles.
- Add the cooled quinoa, and salt and pepper to taste, and combine thoroughly.
- Refrigerate until ready to serve.
- Garnish with lemon or lime wedges.
Bright acidity from fresh lime juice cuts immediately through the dense, earthy weight of black beans and the nutty chew of cooked quinoa. Quinoa seeds possess a natural outer coating called saponin, which tastes bitter if not washed away thoroughly; rinsing them in a fine mesh sieve under cool running water removes this compound before cooking. Boiling the grain in water for ten to fifteen minutes allows the tiny spiral germs to uncurl and turn translucent, creating a distinct textural pop against the soft interior of the legumes. Ground cumin and coriander introduce warm, volatile aromatic compounds that dissolve efficiently in the small measure of olive oil, distributing uniform flavor throughout the dense vegetable matrix instead of remaining isolated on individual pieces of diced tomato and bell pepper. Combining the dressing ingredients in a separate bowl first ensures the robust acid does not prematurely bleach the vibrant green scallions and cilantro through harsh contact before the oil coats them. Diced tomatoes release high amounts of free glutamates, which merge with the earthy starches of the beans to deepen the savory profile as the mixture sits. Swapping canned black beans for home-cooked varieties requires matching the standard fifteen-ounce drained weight of one and one-half cups to maintain the proper structural ratio between grain and legume. Allowing the finished salad to rest in the refrigerator marries the disparate moisture levels, letting the dry quinoa absorb excess liquid from the bell peppers and tomatoes without turning soggy. Storing this preparation in an airtight container for up to three days preserves the structural integrity of the crisp pepper pieces while allowing the spices to fully penetrate the grain.
