Quinoa And Black Bean Salad With Corn And Cilantro
Welcome to this delicious and healthy recipe for Quinoa and Black Bean Salad with Corn and Cilantro. If you are looking for a nutritious and tasty meal that is easy to make, this recipe is perfect for you. It is also a great option for vegetarians and vegans.
The Ingredients
For this recipe, you will need:
- 1 cup of quinoa
- 1 can of black beans, drained and rinsed
- 1 cup of corn (fresh, canned or frozen)
- 1/2 cup of chopped fresh cilantro
- 1 red bell pepper, diced
- 1/2 red onion, diced
- 1/4 cup of olive oil
- 3 tablespoons of red wine vinegar
- 1 tablespoon of honey
- 1 teaspoon of ground cumin
- Salt and pepper to taste
You can adjust the amount of ingredients according to your taste and preferences. You can also add more vegetables such as tomatoes, cucumbers or avocado to make the salad even more nutritious.
The Preparation
Follow these simple steps to make this delicious salad:
- Rinse the quinoa and cook it according to the instructions on the package. Set aside to cool.
- In a bowl, mix together the black beans, corn, cilantro, red bell pepper and red onion.
- In a small bowl, whisk together the olive oil, red wine vinegar, honey, cumin, salt and pepper to make the dressing.
- Add the cooled quinoa to the bean mixture and pour the dressing over it.
- Toss everything together until well combined.
- Refrigerate for at least 30 minutes before serving to allow the flavors to meld together.
The Nutrition
This salad is packed with nutrients and protein from the quinoa and black beans. It is also high in fiber, vitamins and minerals from the vegetables. It is a great option for a healthy and balanced meal that will keep you full and energized. Here are some of the nutrients in each serving:
- Calories: 345
- Protein: 10g
- Carbohydrates: 44g
- Fiber: 8g
- Fat: 16g (mostly healthy fats from olive oil)
- Vitamin C: 74% of the recommended daily intake
- Vitamin A: 19% of the recommended daily intake
- Iron: 15% of the recommended daily intake
The Variations
You can customize this salad to your taste and preferences by switching up some of the ingredients or adding new ones. Here are some ideas:
- Use different types of beans such as kidney beans, chickpeas or pinto beans
- Add some spice with chopped jalapeño or chili flakes
- Use lime juice instead of vinegar for a tangier flavor
- Add some sweetness with diced mango or pineapple
- Use different herbs such as parsley, basil or mint
The Conclusion
This Quinoa and Black Bean Salad with Corn and Cilantro is a delicious and healthy recipe that is perfect for any meal. It is easy to make, customizable and packed with nutrients. You can enjoy it as a side dish or as a main course. It is also a great option for meal prep as it can be made in advance and stored in the fridge for a few days. Give it a try and let us know what you think!