Quinoa is great for its earthy yet delicate flavor, but its nutritional value is what makes it a real superfood. High in protein, minerals and fiber, this gluten-free grain — known for it’s crunch — is low in calories and pairs perfectly with a summer favorite: fresh corn. Toss in some black beans to pump up the protein count even more and you’ve got yourself a mighty, savory quinoa salad meal. Plus, it has only 7 grams of fat.
Corn, Black Bean and Quinoa Salad Recipe
Prep time: 10 minutes
Cook time: 15 minutes
Per 1-cup serving:
- 296 cal
- 7 g fat (1 g sat)
- 48 g carbs
- 103 mg sodium
- 8.5 g fiber
- 3 g sugar
- 12 g protein
1 tablespoon fresh lime juice
1 tablespoon white vinegar
1/4 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons olive oil
1 cup quinoa, rinsed
1 cup cooked or canned black beans, drained
4 ears cooked corn, shucked
1 small red bell pepper, seeded and finely diced
3 scallions, finely minced
2 tablespoons minced fresh cilantro
- In a small sealable container, combine lime juice, vinegar, oregano, salt, pepper and oil. Shake until emulsified and set aside.
- Bring 2 cups of water to a boil in a small saucepan, add quinoa, reduce to heat to low, cover and simmer until quinoa is tender and all the water has been absorbed, about 15 minutes. Transfer the quinoa to a colander and rinse under cold running water. Drain thoroughly and transfer to a large bowl.
- Add the black beans, corn, bell pepper, scallions and cilantro to the quinoa bowl. Pour in the dressing and toss to coat all the ingredients well. Chill in the refrigerator for at least an hour before serving.