Friday, July 27, 2012

Southwestern Quinoa Salad

Summer = salads. No labor intensive cooking to heat up your kitchen -- just easy, satisfying, and cool salads. This salad does involve some cooking, but it's pretty simple to throw together. Plus, with the pairing of quinoa and black beans, it yields a perfect balance of carbohydrate and protein. 

According to Wikipedia, "Quinoa grains contain essential amino acids likelysine and good quantities of calcium, phosphorus, and iron. Nutritional evaluations of quinoa indicate that it is a source of complete protein. Furthermore, it is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is also a source of calcium, and thus is useful for vegans and those who are lactose intolerant. Quinoa is gluten-free and considered easy to digest." 

2 tsp. oil
1 medium yellow onion, diced
3 cloves garlic, peeled and minced
3/4 cup uncooked quinoa, well rinsed
1 1/2 cups vege chicken broth (1 1/2 T. vege chicken seas. to 1 1/2 cups water)
1 tsp. cumin
1 cup frozen corn kernels
2 15-oz. cans black beans with jalapeƱos, drained
2/3 cup cilantro, washed and coarsely chopped
1/2 red bell pepper, diced
1/2 orange bell pepper, diced

Saute onion and garlic in oil until wilted and fragrant. Mix quinoa into saucepan and cover with broth. Season with cumin and salt. Bring to a boil; cover, and reduce heat. Simmer for 20 minutes or until broth is absorbed. Stir in frozen corn, black beans, cilantro, and bell pepper. Check for seasoning and add salt if needed.


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