Quinoa, Veggie, and Black Bean Salad
This recipe is a great example of how plant foods can make a healthy, filling meal! Quinoa contains all 9 essential amino acids making it a complete protein. The addition of beans adds more protein and fibre. This salad can be eaten warm or cold and makes a perfect potluck dish or grain salad to keep in the fridge for leftovers.
Ingredients:
| Vegetable oil | 1 tsp | 5 mL |
| Onion, chopped | 1 each | 1 each |
| Red bell pepper, diced | 1 each | 1 each |
| Garlic, peeled and chopped | 3 cloves | 3 cloves |
| Quinoa (measure uncooked) | ¾ cup | 180 mL |
| Vegetable broth | 1.5 cups | 375 mL |
| Ground cumin | 1 tsp | 5 mL |
| Cayenne pepper | ¼ tsp | 2 mL |
| Frozen corn kernels | 1 cup | 250 mL |
| Black beans | 1 can | 15 ounces |
| Fresh cilantro | ½ cup | 125 mL |
Directions:
- Heat the oil in a medium saucepan over medium heat. Add the onion and sauté until lightly browned.
- Mix in the garlic and heat until fragrant, about 30 seconds,
- Stir in the quinoa, then pour in the vegetable broth. Season with cumin and cayenne.
- Cover, reduce heat to low, and simmer for 20 minutes.
- Stir in the frozen corn and continue to simmer about 5 more minutes, until heated through. Remove from heat and stir in black beans and cilantro.
- Serve warm or cold.
Makes 8 servings (183 g /serving). 1 serving = 3/4 cup
