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Southwestern Quinoa Salad

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I’m a little obsessed with quinoa. Sometimes called an “ancient grain,” it can be used as an alternative to rice in recipes, and is packed with fiber and more protein than your average grain. Quinoa can be added to soups, salads, and if creative, even pizza crust, savory cakes or fritters.

I like to make a big batch of this and bring it to work as my healthy lunch for the week (one and done!). This quinoa salad works great for lunch and dinner. Sometimes I eat it with tortilla chips, or I’ll throw it on top of some mixed greens to make a salad. You can also use this as taco filling, or as a tasty side for a meal.

Further Food Commentary:

Southwestern Quinoa Salad is a perfect side dish or main dish base. With black beans, avocado, onions, olive oil, vinegar, veggies, and so on there are so many wonderful ingredients in this recipe that I could write a short book on all the benefits! I’ll spare your time and just stick with the star of the show, quinoa.

Quinoa is packed with multiple diverse types of anti-inflammatory phytonutrients and is an excellent source of magnesium. Individuals who aren’t eating enough magnesium are more likely to have higher inflammation, which is associated with major health conditions, including heart disease and diabetes. Magnesium also supports bone health. It is also a good source of folate, an especially important nutrient for women in early pregnancy. Quinoa is a complete protein, which means it contains all the essential amino acids (protein building blocks) that our bodies cannot make on its own. This is a naturally gluten-free recipe bursting with veggies and plant protein great for individuals with diabetes and for heart health.

By Kathleen Benson, RDN LD
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Southwestern Quinoa Salad

Stars ( Reviews)

  • Prep Time:25 minutes
  • Cook Time:1 hour
  • Servings: 8

Ingredients

1 cup uncooked quinoa
2 cups chicken broth
2 ears of corn
1 yellow bell pepper
1 bunch green onions
1/2 red onion
1 cup cherry tomatoes
2 cups cilantro (removed from stems)
1 avocado
2 chipotle peppers in adobo sauce (for extra spicy quinoa salad, add more)
1 can (15 oz) black beans
1/3 cup olive oil
1 tablespoon soy sauce
2 medium limes
1 tablespoon red wine vinegar
1 teaspoon salt
2 teaspoons pepper

Instructions

1. Pour broth into a small pot. Add quinoa. Bring to a boil, then stir and turn down the heat to simmer for 20 minutes.

2. Heat oven to 375 degrees Fahrenheit. Place ears of corn (leave husks on) in oven and roast for 30 minutes.

3. While the quinoa and corn is cooking, chop all your veggies into small pieces: bell pepper, green onion, red onion. Add to a large bowl. Cut cherry tomatoes into halves. Chop cilantro into small pieces. Cut avocado and chipotle peppers into bite size pieces. Add all to the same bowl.

4. Rinse canned beans with water in a colander, then add to the large bowl.

5. When the corn is done, remove the husks. Using a large knife, cut down the sides of the corn to remove the kernels from the cob. Add to large bowl.

6. Once quinoa is cooked, add to large bowl.

6. Mix your dressing: in a small bowl, combine olive oil, soy sauce, juice of the 2 limes, red wine vinegar, salt & pepper. Add to the large bowl and mix all of the quinoa salad ingredients together well.

1. Pour broth into a small pot. Add quinoa. Bring to a boil, then stir and turn down the heat to simmer for 20 minutes. 2. Heat oven to 375 degrees Fahrenheit. Place ears of corn (leave husks on) in oven and roast for 30 minutes. 3. While the quinoa and corn is cooking, chop all your veggies into small pieces: bell pepper, green onion, red onion. Add to a large bowl. Cut cherry tomatoes into halves. Chop cilantro into small pieces. Cut avocado and chipotle peppers into bite size pieces. Add all to the same bowl. 4. Rinse canned beans with water in a colander, then add to the large bowl. 5. When the corn is done, remove the husks. Using a large knife, cut down the sides of the corn to remove the kernels from the cob. Add to large bowl. 6. Once quinoa is cooked, add to large bowl. 6. Mix your dressing: in a small bowl, combine olive oil, soy sauce, juice of the 2 limes, red wine vinegar, salt & pepper. Add to the large bowl and mix all of the quinoa salad ingredients together well.

Nutrition Information

Per Serving:  Calories: 244; Total Fat: 11g; Saturated Fat: 1g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 739mg; Potassium: 559mg; Carbohydrate: 32g; Fiber: 6g; Sugar: 4g; Protein: 7g

Nutrition Bonus:  Vit C: 69%; Vit A: 37%; Iron: 21%

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