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Quinoa and Black Bean Salad
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Serves6 (1 cup each)
SWAP ScoreChoose Sometimes
Supporting Wellness at Pantries (SWAP) is a stoplight nutrition ranking system designed to help promote healthy food choices. SWAP ranks food as either green (choose often, supports health), yellow (choose sometimes, can contribute to good health), or red (choose rarely, limited health benefits). These rankings are based on the amount of saturated fat, sodium, and sugar in one serving of the recipe. These nutrients were chosen because they are most associated with chronic disease risk.
Ingredients
- 1/2 cup quinoa, uncooked
- 1 1/2 cups water
- 1 1/2 tablespoons olive oil
- 3 teaspoons lime juice
- 1/4 teaspoon cumin, ground
- 1/4 teaspoon coriander, ground
- 2 tablespoons cilantro, chopped
- 2 scallions, chopped
- 1 15-ounce can beans, black, rinsed and drained
- 2 cups tomatoes, chopped
- 1 red pepper, chopped
- 1 green pepper, chopped
- 2 small green chiles, fresh, minced
- 1/2 teaspoon black pepper
Directions
- Boil water in a saucepan over high heat, and then add the quinoa and reduce heat to medium.
- Return to boil, and then simmer until the water is absorbed, 10 to 15 minutes.
- Cool for 15 minutes. While quinoa is cooking, mix olive oil, lime juice, cumin, coriander, chopped cilantro, and scallions in a small bowl, and set aside.
- Combine chopped vegetables with the black beans in a large bowl, and set aside.
- Once quinoa has cooled, combine all ingredients and mix well. Cover and refrigerate until ready to serve.
Recipe Tips
Serve on top of lettuce or on its own.
Nutrition Facts
Quinoa and Black Bean Salad
Amount Per Serving (1 cup each)
Calories 178
Calories from Fat 45
% Daily Value*
Total Fat 5g
8%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 0mg
0%
Sodium 252mg
11%
Potassium 506mg
14%
Total Carbohydrates 31g
10%
Dietary Fiber 5g
20%
Sugars 9g
Protein 7g
14%
Vitamin A
29%
Vitamin C
154%
Vitamin D0%
Calcium
4%
Iron
12%
* Percent Daily Values are based on a 2000 calorie diet.
Recipe Source: What's Cooking? USDA Mixing Bowl
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