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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use gluten-free tamari sauce in this dish, and check to make sure the mayonnaise and sour cream is gluten-free.

 

"Ask not what you can do for your country. Ask what's for lunch." -Orson Welles

The refrigerator light goes on...

This is a terrific summer salad with flavors from a Peruvian dish that I love. Cooking the quinoa with the spices will infuse the flavors better than adding them straight to the salad bowl after the quinoa is cooked.

The green sauce is milder than the version that I make to go on Peruvian Chicken, and if you want this spicier you can use the sauce from that recipe.

 

 

Black Bean and Black Quinoa Salad



Servings = 4 | Serving size =about 2 cups salad

Cooking Time = 45 Minutes

This recipe can be multiplied by 2, 3, 4.

This recipe can be divisible by 2.

This recipe keeps well, refrigerated, for 3-4 days. Note that cooking time does not include chilling time.

2 cups water
1 tsp ground cumin
1 tsp paprika
1/4 tsp fresh ground black pepper
1/4 tsp dried oregano
1 Tbsp reduced sodium soy sauce or gluten-free tamari sauce
1 cup black quinoa
2 15 ounce can no salt added black beans (drained and rinsed)
1/2 poblano pepper (seeded and diced)
1/2 cup cilantro leaves
2 cloves garlic (minced)
2 Tbsp reduced fat mayonnaise
1/4 cup reduced fat sour cream
1 Tbsp olive oil
1/2 lime (juiced)
1 tsp lime zest
1/4 tsp salt
1 medium yellow bell pepper (seeded and diced)
1 medium red bell pepper (seeded and diced)
2 ribs celery (diced)

Black Bean and Black Quinoa Salad recipe from Dr. Gourmet
Place the water, cumin, paprika, pepper, oregano, and soy sauce in a small saucepan over high heat.

When the water boils, add the quinoa, stir, and reduce the heat to simmer.

Simmer, uncovered, for 25-30 minutes or until the quinoa is soft and the water is evaporated. Add more water 1/4 cup at a time if needed.

When the quinoa is cooked, place it in a large mixing bowl, add 1 teaspoon of olive oil and the black beans, fluff, and place in the refrigerator to chill.

While the quinoa is cooking, place the pepper, cilantro, garlic, sour cream, olive oil, lime juice, lime zest, salt, and fresh ground black pepper in a blender and puree until smooth.

Place in the refrigerator to chill.

After the dressing and the quinoa are chilled, add the yellow pepper, red pepper, and celery to the bowl with the quinoa.

Add the dressing and fold together.

Serve.

Nutrition Facts

Serving size = about 2 cups salad

Servings = 4

.

Amount Per Serving

Calories 424 Calories from Fat 99
  % Daily Value
Total Fat 11g %
    Saturated Fat 3g 12%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 7mg 2%
Sodium 388mg 17%
Total Carbohydrates 65g 50%
    Dietary Fiber 16g 65%
    Sugars 4g  
Protein 19g  
Vitamin A 14% Vitamin C 167%
Calcium 10% Iron 31%
Vitamin K 21 mcg Potassium 956 mg
Magnesium 187 mg