Tasty Bites: Quinoa Salad with Black Beans and Corn

By Candy, RN (Steele the Day)

What? You’ve never heard of quinoa? Where have you been for the last several thousand years?

Quinoa is a grain that was a staple of the ancient Andean civilizations, and has most recently been in the nutrition news for its nutritious protein content. One serving provides 8 grams of protein, which is pretty high for a grain. The unique thing about quinoa is that is contains all the amino acids that make up a complete protein, which is highly unusual for a plant food. You can buy red or white quinoa in the bulk section of your local grocer, or boxed, usually in the health food section.

It doesn’t have a lot of flavor by itself, but face it, neither does pasta or rice. It’s all about the fresh flavors you add to enhance your dish, and still make it nutritious.

This is another one of my favorite summer salads I hope you enjoy! You can use either red or white quinoa, but white looks more palatable in this dish.

Quinoa Salad with Black Beans and Corn

1 ½ cups dry quinoa

 ⅓ cup finely diced red onion

15 oz can black beans, drained and rinsed

1 cup frozen sweet corn kernels, thawed

1 cup grape tomatoes, sliced in half

2 oz low-fat feta cheese, crumbled

1 jalapeno, diced

⅓ cup sliced green onions

¼ cup fresh cilantro, chopped

Vinaigrette

2 tablespoons olive oil

3 tablespoons fresh lime juice

2 tablespoons water

1 clove garlic, smashed and chopped

1 tablespoon ground cumin

1 teaspoon oregano

1 teaspoon chipotle chili powder

1 teaspoon sea salt

Fresh ground pepper to taste

Place quinoa and 3 cups water in 1 1/2 quart saucepan and bring to boil. Reduce to simmer, cover and cook until all water is absorbed (about 15 minute.) Remove from heat, let cool and fluff with a fork.

While quinoa is cooking, prepare the vinaigrette by combining the vinaigrette ingredients in a small bowl and whisking until well combined.

In a large bowl, combine the cooled quinoa with the remaining ingredients (red onion, black beans, corn, jalapeno, cilantro, tomatoes and feta cheese).

Pour vinaigrette over the salad, and mix until well combined. Refrigerate at least one hour. Serve slightly chilled.

Candy Steele is a registered nurse who has worked with cardiac patients for over thirty years. “Functional foods” have become her passion, and she enjoys sharing her love of cooking, a random life and a faithful Jesus with her friends at Steele (the Day). She is blessed with three grown children, a new daughter-in-law, and a kind and patient husband who only knows how to fix popcorn (but she’s OK with that).

Comments

[Helen]

My Bob can't eat corn or tomatoes. Would the salad be palatable without them? (Perhaps I could seed the tomatoes for him...)

[Candy]

I think the corn and tomatoes make the salad, but you could use any vegetable. But yes, Helen, please seed Bob's tomatoes.